Tuesday 5 July


50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood


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U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, 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.



13 thoughts on “Tuesday 5 July

  1. Halfway through the second round I had that little voice in my head saying “THIS IS SUPPOSED TO BE HARD, NOW GET OVER YOURSELF”. Love it when that happens. Silver reps, 14# ball for 2 rounds, 8# 3 rds, 18″ box, 1pd kb. Thanks to Ben for so graciously counting that last round for me! Way to go Melissa Fowler for going Rx’d and kicking @ss this morning!

  2. Thank you Michelle!! This was painful and I didn’t think it was ever going to end…..Thanks for the push this morning everyone!

    31:10 RX

  3. 30:17…Gold- 14lb for the first 50 wall balls and halfway through the round of 40 🙂 then bumped it down to 10lbs on wall balls. 1 pood kb swings and 20″ box jumps. I ended up doing an extra round of 5 after the 10 (wasn’t paying attention). This was super tough! Thanks guys for pushing me, yelling, and counting out those last reps (it seriously got me through the last 2 rounds) 🙂 Melissa you are a beast!

  4. This WOD majorly kicked my bum! The worst one yet for me. Did silver using 1 pood and 14# wall ball the first round. I think I either finished in 39:48 or 39:58. It’s all a blur now lol. I really thought I wasn’t going to finish midway through the workout, but I kept going. Thanks to Jeff and the 6:30pm class for the encouragement! You all kicked butt today!

  5. 50-40-30-20-10 of 45# front squat, 20″ BJs, and 3/4 pood KBS. 35:26 This was tough workout and killer on the lower back! Great 6:30 class everyone kicked butt!

  6. My 6:30 class brought the pain! Natalie attacked this WOD with the most drive I had seen since Eric C. lapped me during my round of 30 on today’s WOD. Sarah M. is getting strong! Big gains from just a couple months ago!

    At 5:15 I scored 26:14, a testament to the efficacy of chardonnay and ice cream as fuel for metcon training. Was just weak today, and too slow on box jumps.

    No WOD could be worthy of SPC Morrison’s sacrifice, but this is about as close as one could come.

  7. Bill and I went to Cross Fit Raleigh today. Awesome experience. Our trainer was Christmas who was whoa fit! The workout today was 3×5 of heaving snatch balance and 3×5 snatch grip dead lift, then a 3 min AMRAP of 5 burpees, 10 mountain climbers, 15 jumping jacks. It’s great to workout with other crossfitters:-)

  8. Christmas is a beast. I remember her from regionals last year.

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