Hero WOD McGhee

Yesterday we held a competition at Survival Fitness for beginner’s and scaled athletes. I ran the computer all day taking care of the scoring. I did win the 1 minute burpee challenge with 29 reps. It was a great event and of course a bunch of us partied afterwards. I got home at 8pm and passed out until this morning. Feeling kind of rough, but went to the noon class.


  • 1 mile run
  • Deadlifts (5 @ 155#, 5 @ 225#, 3 @ 275#)

I wasn’t setting any PRs on my mile today so kind of just took it easy.


30:00 AMRAP

  • 5 Deadlifts (275#)
  • 13 Push-ups
  • 9 Box Jumps (24″)

Brent and I paced each other on this one. We were doing our rounds in about 1:20-1:30 and rested about 20-30 seconds after each round. I wanted to get over 15 rounds without killing myself, especially with a hangover. So many reps of heavy deadlifts were going to put a toll on the back too. We finished 6 rounds in a little more than 10:00 and pretty much kept the same pace throughout. Got done with the 17th round and had about 15 seconds left on the clock, but that was enough.

I’m feeling better already.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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