Sep 22, 2011

092311 FRIDAY

Open Gym

As a Two Person Team Complete For Time:
100 x Burpee Pull- Ups
80 x Cleans (95/65)
60 x Box Jumps (24/20)
80 x Deadlift (95/65)
100 x Wall Ball Shots (10ft/8ft)

Only one team member may compete at a time. Teammate must rest in Hollow Rock, Superman or Plank Position. If you do this by yourself, still no more than 20 reps until mandatory rest position of at least 10 secs.
One team member may only do 20 reps consecutively, then he must switch for at least on rep.
The cleans are from the ground and are power cleans, not squat cleans.
Wall balls must go over the 10 ft line or considered "No Reps", and have full range of motion.
Box Jumps you must have full extension on top of the box, no jumping off to full extension.


We will brief at 0545 and begin shortly after.

This is Greg McLean: Mike Medders was one of my Platoon Leaders during OIF 07-09. Mike was an outstanding Officer, who was funny, sarcastic and he had a way to dominant any situation. Mike had the heart of a champion and he loved to compete, he was an athlete who knew how to win and persevere. Mike tried to get me to try Crossfit while in Iraq, and I never got around to doing it before he was killed. I now know why Mike loved Crossfit so much, it brings out the champion in all of us. I hope everyone comes out tomorrow lays it on the line for Mike. Mike's parents are very excited and appreciative for us remembering him in the is way, we will be taking pictures and sending them to his family. I am really looking forward to seeing everyone tomorrow morning. Tankers Lead the Way!!!

CPT Michael Medders was born in Elyria, Ohio, November 4, 1982. He grew up in Avon Lake, Ohio, and graduated from Avon Lake High School, were he received all Ohio honor for football. CPT Medders attended Bowling Green State University in Ohio in 2005, where he received his Bachelor’s Degree in communication. CPT Medders enlisted into the Ohio National Guard as a 19K (M1 Armor Crewman) and after two years, received his commission. His first assignment was at Fort Knox, Kentucky, where he attended the Armor Officers Basic Course and Scout Platoon Leader Course. CPT Medders was assigned to Fort Hood, Texas, where he served as the Assistant Regimental S-4 in the Regimental Headquarters and Headquarters Troop, 3d Armored Cavalry Regiment. He then went on to serve as a Scout Platoon Leader and Executive Officer of Grim Troop, Sabre Squadron, 3d Armored Cavalry Regiment and Support Platoon Leader in Headquarters and Headquarters Troop, Sabre Squadron, 3d Armored Cavalry Regiment.

CPT Medders was killed by a Suicide Vest as he was attempting to kill/capture four Al Qaeda members near the Iranian border on 24 September 2008. Four other members of CPT Medders platoon were injured and awarded Purple Hearts. CPT Medders’ awards and decorations include the Bronze Star, Purple Heart, Army Achievement Medal, National Defense Ribbon, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon and Combat Action Badge. CPT Medders is survived by his father Michael Medders, mother Lynn Medders, three sisters Amanda, Kathy, Carrie.


Lance said...

Not for sure if this link will work, but shows what a good buddy of mine did for FGB6. Dan Blackmon helped get Black and Gold Crosffit started at USMA and dedicated himself to raising money for FGB. He raised $16K and did 16 rounds of FGB while on mid-tour leave from Afghanistan.

Just thought I would share.

Greg M said...

That is awesome!!

james said...

16 rounds of FGB??? ghastly

Rich said...

Lance, thanks for sharing. I watched the video and then part two came on. Here is part two. It's even more touching....and more inspiring for tomorrow morning.

Soraya said...

Sounds like an amazing workout. John and I will unfortunately not be there tomorrow, as our next 4 Saturday mornings are our last few long runs in prep for the Kansas City marathon on 15 OCT. We have decided to take the next 4 Fridays off so our legs are fresh for these last couple prep(18+ mile) runs. Have a great workout, and we will see you guys Mon-Thurs. We will be back in the game for all the Friday team WODs after 15 October.

kyle hogan said...

Two man team event
100 x burpee pull-ups (50)
80 x power cleans 95lbs (40) 
60 x box jump 24" (30)
80 x dead lift 95 lbs (40) 
100 x wall balls 10' 20 lbs (scaled 50 / air squats)
I had to scale a few things due to limitations in the globo gym. Oh & my team failed to show this morning, so I did the event solo but in rds. Thinking of you in this one Greg!!

Rich said...

Team Ed and Rich- 25:51. Greg, again, I'm awed by your dedication to CPT Medders and his family! Another large turnout this morning! It was amazing.

To the Medders family- the gym was packed again this morning to honor Mike. Most of the people this morning were not here in June when we did this workout last time. His memory, service and sacrifice continues to inspire all of us!

Greg M said...

Team Aussie and Kansas (James and Greg M) 26:13 as RX'd.

Great group this morning, thanks to everyone who came out and did this one for Mike Medders. He was a hero who gave it all for his country. He inspires me everyday and he is now my Angel on my shoulder.

Thanks for the motivation this morning James!!!

Lance said...

Outstanding way to end the week with an awesome Hero WOD...30:10.

Alex E. said...

Team Dan and Alex 28:12 as RX'd

Great job with the workout Greg. Dan and I were really proud to be part of such an awesome event.

To the Medders family - your son is an inspiration to us!

Brian S said...

RIP CPT Medders. Great workout, great end to the week, great way to honor a hero. 29:05 rxed with Jay.

Mike said...

Team Mike and Mel: 29:18 as Rx'd.

Great workout and it was an honor to do it for CPT Mike Medders.

Brad said...

I'm new to crossfit and am trying to learn, and get acclimated. More acclimated... Finished today in 30:09. I didn't have it in me to abide by the planks and so forth. I was too busy trying to catch my breath. Great workout. Thanks to the Medders family for their sacrifice.

james said...

Brad - perfect example of managing intensity - nice work.

It was a privilege to recognize Mike Medders this morning with Greg.

Amber said...

Sherry and I finished at 40:11. Ended with the burpee pull ups (modified) which were exhausting. Found myself throughout the workout thinking of CPT Medders and family. A true hero.

Kay said...

33:59 for Team Kim and Kay, and we did 100 box jumps (my fault for thinking all events required 100 reps - doh! Thanks for double-checking the board Kim!).

This was a tough WOD, but the thought of Mike Medders and family kept me going. RIP Mike.

Erin Anderson said...
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Erin Anderson said...
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Erin Anderson said...


Erin Anderson said...

If you want a copy of your photo, email me the photo # to and I will attach your photo.

Really thankful for opportunities to honor military heros like Medders who gave it all.