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)
namesake photo
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

11/21/2018

11/21Warm Up:Tire and SandBag DrillsStrength:Press 3-3-3Push Press 3-3-3WOD:3RFT3 MU's - mod to low rings100m Run with MB15 Strict/Weighted Push...

11/20/2018

11/20Warm Up:20-25 minutesActive MobilityMuscle Up DrillsWOD:20 minute AMRAP20 OH Plate Walking lunges100m Farmers Carry20 Box jumps100 Mtn Climbers

11/19/2018

Warm Up:Active Mobility and Technique ReviewWOD's:Perform in any order.  Row 1 mile x2 - do not break up mile10 Rope Climbs - break up any...

11/17/2018

Warm Up;Coaches CallHero WOD:"The Seven"Seven rounds for time of:7 Handstand push-ups135 pound Thruster, 7 reps7 Knees to elbows245 pound Deadlift, 7...

11/16/2018

Warm Up:5 Inchworms20 Alt Lunges30 Jump Jacksx2WOD:10 Burpees5 SDHP (Heavy KB or BB)25 DU's (x3 for singles)20 Burpees5 SDHP (Heavy KB or BB)25...

11/15/2018

Warm Up:Hollow Rock and Arch DrillsMuscle Up Drills3x 30 second sprint for Calories Assault BikeWOD:4 minutes Max Thrusters 110/753 minutes KB...

11/14/2018

Warm Up:Active Mobility100 Shuttle Jog10 Burpeesx2Strength/Technique:CleansPractice Form or work up to:5x3 75-80%For Time:20 Wall Balls20 Lunges...

11/13/2018

Warm Up:Wall Ball DrillsStrength:Front Squats 5-5-5-3-3-3WOD:2RFT500m Row15 Back Squats 95/65500m Row15 T2B

11/12/2018

Warm Up:Active MobilityRun 1 mileSkill:Ring DipsParallette Drills WOD:10 Ring Dips25 Squats30 Ball Slams15 min AMRAP

11/10/2018

11/10/18 Warm Up: Active Mobility Cha Cha Plank Challenge Strength: 7 min EMOM Snatch Complex 1 Snatch...

11/09/2018

11/9/18 Warm Up: Active Mobility 10-1 Wall Ball & WB Sit Ups WOD: 3 Rounds 21-15-9 KB...

11/08/2018

11/8/18 Warm Up: 3 Rounds 10 Kneeling Banded Hip Ext 5 Broad Jumps 10 Banded Side Steps (each dir.) 10 Alt Skater...

11/07/2018

11/7/18 Warm Up: 2 Rounds 5 Inchworms w/ Push-Up 10 Scap Pull-Ups 15 Band Pull-Aparts 20 Hollow...

11/06/2018

11/6/18 Warm Up: Active Mobility Strength: Back Squat 6x2 @ 70% 4x2 @ 80% 2x2 @ 85+% WOD: 3...

11/05/2018

11/5/18 Warm Up: Coaches Call Strength: 3 Rounds 10 KB Halos (each dir.) 8 Banded Pallof Press (per side) 2121...

11/03/2018

11/3/18 Warm Up: Dynamic Drills Partner Med Ball Drills WOD: 4 RFT 18 Wall Balls* 12 Deadlifts (155/105) 6 Bar...

11/02/2018

11/2/18 Warm Up: Active Mobility Bosu Balance Drills WOD: 4 Rounds 0-2:00 200m Run AMRAP Box...

11/01/2018

11/1/18 Warm Up: Banded Shoulder Activation Drills 2 Rounds w/ Lite DB 10 DB Snatches 10 DB Goblet Squats 15 Scap...

10/31/2018

10/31/18 Warm Up: Hip/Thoracic Mobility Strength: OHS 5x2 @ 70% 4x2 @ 75% 3x2 @ 80+% WOD: 6...

10/30/2018

10/30/18 Warm Up: 2 Rounds 15 Banded Goodmornings 10 Alt Seated Single Leg Raises 10 Alt High Plank Shoulder Taps 2 Wall...

10/29/2018

10/29/18 Warm Up: Active Mobility Strength: 4 Rounds 6 Supinated Bent Over Rows  8 DB Bench Press  6 DB...

10/27/2018

10/27/18 Warm Up: Group Jog Block w/ Wall Balls Set-Up/Review Movements WOD: Ken's Bday Workout For Time 76...

10/26/2018

10/26/18 Warm Up: 2 Rounds 4 Perfect Lunges w/ Twist & Reach 5 Squats w/ 2 OH Twist & Reach 6 Alt Cossack...

10/25/2018

10/25/18 Warm Up: Coaches Call Strength: 5 Rounds 8 DB Floor Seated Press (Slow Negative) 8 Weighted GHD Sit-Ups 8...

10/24/2018

10/24/18 Warm Up: Cone Agility Drills 2 Rounds w/ Lite KB 10 Alt KB Cleans 12 KB Windmills (6R/6L) 14 SA KB Suit-Case DL...

10/23/2018

10/23/18 Warm Up: Active Mobility Strength: Clean Complex EMOM 1-3: 3 HC + 1 Jerk 4-6: 2 HC + 1 Jerk 7-9: 1 HC...

10/22/2018

10/22/18 Warm Up: Banded Shoulder Activation Drills 3 Rounds 3 Inchworms (no push-up) 9 Squat Jumps 15 Hollow...

10/20/2018

10/20/18 Warm Up: Coaches Call Strength: 10-15 Mins Sleds (Push/Pull) Tire Flips Sand Bags WOD: 5...

10/19/2018

10/19/18 Warm Up: Shoulder Stability Drills Bosu Balance Drills Skill: KB Windmill/TGU KB Bottoms Up Presses/Waiters...

10/18/2018

10/18/18 Warm Up: 2 Rounds 15 Hollow Rocks 10 Single Leg Glute Bridges (per side) 10 Ring Rows 5 Broad...

10/17/2018

10/17/18 Warm Up: Hip/Thoracic Mobility Strength: Front Squat  5x2 @ 75% 3x2 @ 80% 1x2 @ 90+% WOD: 2...

10/16/2018

10/16/18 Warm Up: Banded Shoulder Activation Drills 2 Rounds 5 Inchworms 10 Plank Shoulder Taps 5 Piked...

10/15/2018

10/15/18 Warm Up: 3 Rounds 10 Banded Good Mornings 10 V-Ups 10 Scap Pull-Ups 10 Scap Push-Ups Strength: 4...

10/13/2018

10/13/18 Warm Up: Dynamic Drills Burgener Warm Up WOD: 21 Power Snatch (75/45) 15 Burpee Box Jumps 18 Power Snatch...

10/12/2018

10/12/18 Warm Up: Cone Agility Drills 2 Rounds 10 Push-Ups w/ Rotation 15 Air Squats 10 Alt Floor Seated Leg...

10/11/2018

10/11/18 Warm Up: 3 Rounds 10 Med Ball Cleans 10 Med Ball Overhead Sit-Ups 10 Sprawls Over Ball Strength: Every 90...

10/10/2018

10/10/18 Warm Up: Jog Block 2 Rounds 3 Inchworms w/ 2 Push-Ups 10 Scap Pull-Ups 15 Sit-Ups 2 Wall...

10/09/2018

10/9/18 Warm Up: Thoracic Mobility Squat Therapy Strength: 9 min EMOM Min 1-3 -> 3 OHS Min 4-6 -> 2 Snatch...

10/08/2018

10/8/18 Warm Up: Banded Shoulder Activation Hollow Drills Skill: 5 RNFT 2 Skin the Cats 5 Laying Ring MU...

 

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