Today is the culminating WOD of a week’s worth of programming based off of Hero and Benchmark WODs. Remember a week ago Thursday I wrote that an entire week of full Hero and Benchmark WODs wouldn’t be a good week of training… but rather more like a week-long CrossFit Games of sorts. It would be a day-after-day beatdown that would be more of a rough test of fitness than an actual week of training. I then posted a sample week of program based on heroes and benchmarks that would be a well rounded, constantly varied and functional way to train at high intensity that would also be FUN. Well, as you might now know- that was actually THIS very week’s training program. Have a good time today finishing it up… and think about what it would feel like to do the full 30 minute McGhee- because at some point- you WILL do it!
There will be a body fat testing truck available for CrossFit Malibu members by appointment through CrossFit Chalkline this weekend just over in Agoura Hills. They just got in touch with us today- so you can make plans for THIS SUNDAY. You can call owner/coach Emily at 818-707-2523 to schedule your time slot!
Friday’s WOD at 7 and 9am and again at 3 and 5pm
Noon Open Training Hour
As many rounds as possible in 15 minutes of:
125/95 Deadlift, 5 reps
9 Box jumps, 24 inch box
Post scaling and number of rounds to journals/chalkboards
Compare to McGhee on 120528 (Memorial Day WOD)
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. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.