12/15/2018

12/15/2018

Hero WOD

?MORRISON? 

HERO WOD 

• 50-40-30-20-10 Reps For Time
• Wall Ball Shots (20/14 lb)
• Box Jumps (24/20 in)
• Kettlebell Swings (1.5/1 pood)

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. 

He is survived by his father Donald, mother Susan, brother Gary, and sister Katie. 

The "Morrison" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, July 4, 2011 (110704).

12/14/2018

12/14/2018Warm Up:Active Mobility800m Row - max effort x2Practice: Rope ClimbsWOD:2-4 Rope Climbs20 Hollow Rocks20 Back Extensions30 Sec Max Effort...

12/13/2018

12/13/2018Warm Up:5 Bosu Burpees10 OH Plate Lungesx3Strength:Push Jerk 5/5/3/3/3WOD:10-1Push UpsGoblet Squats

12/12/2018

12/12/2018   Warm Up:10 KB DL10 Anchored Sit Ups10 Swingsx3Strength:Deadlift10/8/6/4/4/4WOD:100m Farmers Carry30m DB Bear Crawl 20...

12/11/2018

12/11/2018Warm Up:Coaches CallPractice:Muscle UpWOD:4 rounds4min : 400m Run plus max pull ups in time leftrest as needed between roundsFinisher:Hip...

12/10/2018

12/10/2018Warm Up:5 Inchworms10 Charlies Angels15 Jump Jacksx3Strength:Weighted Barbell Static Lunges10x3 (10reps each leg)WOD:5 RFT15 Squats12 Sit...

12/08/2018

12/8/2018Warm Up:Team Card GameHero WOD:"Dork"6RFT60 DU30 Wall Ball15 Burpees

12/07/2018

12/7/2018Warm Up:Coaches Call Active MobilityChipper Partner WOD:100 Sit UpsPartner Carry 50m80 DB DeadliftsPartner Carry 50m60 SprawlsPC 50m40 Ring...

12/06/2018

12/6/2018    Warm Up:Active MobilityBurgener Warm UpStrength:Power Snatch 5-5-3-3-3WOD:4 RFT10 Power Snatches30 Wall Ball90 Single...

12/05/2018

Warm Up:Coaches Call Core Warm Up - 10minutesthen:50m Walking lunges50m Jogx2Strength:Back Squat 5x55 Box jumps After each setWOD:21 Back squats (60%...

12/04/2018

Warm Up:Active Mobility - Coaches CallPull Up PracticeWOD:10 Pull Ups15 Barbell Bent over Row20 Pikes15 Slams100m Farmers Carry20min AMRAP

12/03/2018

Warm Up:10 KB Halos10 Swings10 Sit Upsx3WOD:800m Run10 HS Push Ups10 Alt Pistolsx10800m Run

12/01/2018

"Chief"Five 3-minute AMRAPs in 19 minutesAMRAP in 3 minutes3 Power Cleans (135/95 lbs)6 Push-Ups9 Air SquatsThen Rest 1 minuteRepeat 5 timesComplete...

11/30/2018

Warm-Up:2 rounds:3 Pringle Rolls (hollow body + roll into superman position)5 High Plank to downward dog3 rounds:5 Bar Kip Swings10 Kettlebell...

11/29/2018

Warm Up:Squat TherapyStrength:OHS 5-5-5-3-3-3WOD:7 KB Swings14 Box Dips21 Weighted Step Ups (alternating)3RFT

11/28/2018

Warm Up:6 Inchworms8 Push Ups10 Squats3 roundsStrength:Bench Press 5-5-4-4-3-3WOD:12min AMRAP10 Box Jumps8 Burpees6 Front Squats (135/80)

11/27/2018

Warm Up:Active MobilityRunning DrillsMan Maker ReviewWOD:Run Block10 Man Makers3RFTFinisher:Hand Stand Practice

11/26/2018

Warm Up:Coaches CallStrength:Clean & Jerk 5x5Back extensions 10x4WOD:5 Shoulder to OH10 Sit ups25 DU'sx5

11/24/2018

Hero WOD "Bert"For time:50 burpees400-m run100 push-ups400-m run150 walking lunges400-m run200 squats400-m run150 walking lunges400-m run100...

11/23/2018

ClosedHappy ThanksgivingSee You Saturday

11/22/2018

ClosedHappy ThanksgivingSee you Saturday