02.04.19-Why we Hero Wod…




30 min AMRAP

5 Deadlifts (275lb/185lb)

13 Push-Ups

9 Box Jumps (24/20)

*Scale down the deadlift weight. And do step-downs from the box to protect your Achilles.*

WOD Brief:

Today we tackle this doozy of a hero wod, “McGhee.”-Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. His father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary survive him.

Like all hero workouts, it is a brutally tough 30 minutes of goodness! My biggest piece of advice on this one is to use a weight on the deadlift that you can maintain great form with.  With a WOD like McGhee, it is important to stay moving well the entire time…choosing a weight that is too high will cause your form to break down early on and we don’t want any injuries!

Why do we do hero wods? They show you how incredible you are, these workouts forge you through adversity. With every rep you complete, every meter you row or run, you realize you are capable of more than you knew. You see that inside you is more than just an office worker, a parent, an average person. You see that you can do things you never thought possible. And once you realize that, you see there’s a better you – a REAL you – inside.

Are these WODs difficult?  Absolutely. But at NBK we are used to doing challenging workouts.  But wherever you go in your head to get you through those reps when your body tells you to stop, we can find a little extra fuel in a Hero WOD. Think of how much that Hero would love to be by your side pushing you through.  And how much they would like to go out after to join their box mates for beers. But they can’t.  So today, let’s suck it up, crush McGhee, and crush it together…and yes it’s okay to curse every single push up for 30 minutes, you will survive!

Box brief:

New hoodies/t-shirts are in stock-get one before they run out!

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy/Sarah. We’ll cross-post it with you.

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