July 4, 2011

Monday 110704

"Morrison"

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

Post time to comments.

ScottMorrisonHero_th.jpg

Enlarge image

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.

Posted by Pukie at July 4, 2011 5:00 PM
Comments

Happy Independence Day everyone! Have a great 4th of July!

Comment #1 - Posted by: B. Rhaly at July 3, 2011 5:03 PM

Liberty does not come cheep....God Bless the Morrison Family. We will do this WOD in his Honor.

Comment #2 - Posted by: vic at July 3, 2011 5:07 PM

Rest In Peace Brother.

Comment #3 - Posted by: john at July 3, 2011 5:07 PM

Our Liberty and Safety does not come cheep...God Bless the Morrison Family. We will do this WOD in his honor.

Comment #4 - Posted by: vic at July 3, 2011 5:10 PM

Thank you Morrison

Comment #5 - Posted by: Cabe at July 3, 2011 5:31 PM

God Bless and thank you for what you do. A good hero WOD for the Fourth of July. Let's hit this hard.

Comment #6 - Posted by: rh at July 3, 2011 5:32 PM

Happy 4th of July everyone...
we should all take a moment and reread this important document http://www.archives.gov/exhibits/charters/declaration_transcript.html

Comment #7 - Posted by: Nick at July 3, 2011 5:40 PM

Looks like the fireworks are going to be in my legs, back, and abs for the forth this year.

Comment #8 - Posted by: Randy at July 3, 2011 5:42 PM

In your honor...

And the best to all of those who serve and have served, and to the CrossFit Community, on our 4th of July.

Comment #9 - Posted by: james.patrick [M/49/66"/135] at July 3, 2011 6:07 PM

Semper Fi Trooper.

Comment #10 - Posted by: ScottMacArthur at July 3, 2011 6:17 PM

RIP Brother and God bless your family. Our independence come with a price and this nation can never thank those who fight for it enough.

Comment #11 - Posted by: Don Clarkson at July 3, 2011 6:27 PM

A new Hero for Independence Day. Fair winds and following seas, young man.

Comment #12 - Posted by: bingo at July 3, 2011 6:31 PM

Tomorrow was supposed to be my day off but now, thank you Morrison, RIP.

Comment #13 - Posted by: Sam at July 3, 2011 7:32 PM

Morrison, here we come in your honor! God bless heroes like you and our Great USA!

Comment #14 - Posted by: DJ at July 3, 2011 7:36 PM

R.I.P

Comment #15 - Posted by: ben at July 3, 2011 8:09 PM

35:49

Subbed 10lb med ball to 15ft target, otherwise as Rx. No chance to do this tomorrow, so did it a day early after the shoulder press WOD.

Tomorrow is a 38 mile bike ride with 3100ft of vertical climbing, followed by BBQ and relaxation.

Happy fourth!

Comment #16 - Posted by: Sheldon N (M/33/6'/186) at July 3, 2011 8:10 PM

24:36 Rx

Comment #17 - Posted by: Sammy J at July 3, 2011 8:26 PM

Got another WOD Monday at the affiliate, but thank you, Morrison. RIP

Comment #18 - Posted by: JH at July 3, 2011 8:39 PM

was this already a workout? i swear i have seen this before

thoughts and prayers definitely go out to Mr. Morrison's family. hang in there guys

Comment #19 - Posted by: Chris S at July 3, 2011 9:03 PM

RIP...Thank you for your service.

Comment #20 - Posted by: Ron at July 3, 2011 9:40 PM

RIP bro. Something to think about tomorrow as I whup people through another hero wod.

Comment #21 - Posted by: Pär Larsson at July 3, 2011 9:43 PM

Midnight workout
A bit cooler

21:20

RIP

Laura f/48/5'7/150

Comment #22 - Posted by: power-girl at July 3, 2011 9:54 PM

Happy 4th and RIP to another hero

Comment #23 - Posted by: B. Finch at July 3, 2011 10:24 PM

To a great friend and amazing man. We love you and know that you will always be remembered!

Comment #24 - Posted by: Dan G at July 3, 2011 10:50 PM

This is my friends brother...

Comment #25 - Posted by: Greg Harris at July 3, 2011 11:09 PM

my prayers go out to his family and all the other families of the fallen defending our freedom. i have spent 7 years in afghanistan 4 years at kandahar. every body needs to take a minute to remember our fallen

Comment #26 - Posted by: john at July 3, 2011 11:32 PM

22:29

Newbie in sadly lacking gym, so mods as follows:

Wallballs changed to 6 kg med ball squat into vertical toss
Boxjumps onto 20" step
KB swings with 16 kg KB

Karen f/30/5'10/162

Comment #27 - Posted by: Karen at July 4, 2011 12:48 AM

43/m/176cm/73kg

As rx'd

29:51

Including a 100m walk between stations each round. Some sloppy wall ball shots (not enough squat depth or not quite hitting the board) and slow and inefficient boy jumps. KB-swings relatively easy. Location: Sportplatz at Brudermühlstraße.

Comment #28 - Posted by: Memuc at July 4, 2011 1:23 AM

First CrossFit workout I've attempted...... had to substitute a 35 lb KB for the 1.5 pood, but did everything else as shown in 28:22. Out of breath the whole time and loved it!

Comment #29 - Posted by: TGregK at July 4, 2011 1:48 AM

24:15
use the fan or something
pretty hard

Comment #30 - Posted by: charbs 195/m/26 at July 4, 2011 2:05 AM

RIP Bro...

Me: 27:58
Tyler: 31:45

Both rx'd

Comment #31 - Posted by: Phillip @ FB Baghak, Afghanistan at July 4, 2011 2:24 AM

I already have my week programmed but will hit this hard Thursday for Morrison and his family...and I'll vest it up, too!

Comment #32 - Posted by: DSG m/42/170 at July 4, 2011 2:59 AM

Did a modified "Murph" today instead of RX, in his memory, on this Independence Day. Michael Murphy. Never forgotten.

1 mile run
100 Push-ups
200 Sit-ups
300 Squats
1 mile run

Comment #33 - Posted by: Robbie R. at July 4, 2011 3:39 AM

Time for above 39:32

Comment #34 - Posted by: Robbie R. at July 4, 2011 3:42 AM

Rest in peace brother

Comment #35 - Posted by: Erick at July 4, 2011 3:59 AM

Awesome workout... 7400ft above sea level Sharana, Afghanistan

Time: 22min

Comment #36 - Posted by: Jason at July 4, 2011 4:14 AM

27:37

My lungs are still on fire. I saw fireworks halfway through.

Happy Independence Day!

Comment #37 - Posted by: JC M/29/5'8/165 at July 4, 2011 4:19 AM

RX'd 35'15" ouch that hurt Happy independence day from Kirkuk Iraq

Comment #38 - Posted by: Nick at July 4, 2011 4:32 AM

M/41/5'8"/155

Took too many days off, getting back into it:

25, 20, 15, 10, 5 or WBx20lb, box jump, 3lb KB swing

Comment #39 - Posted by: Jon at July 4, 2011 5:13 AM

RIP Morrison, you will no be forgotten.

Comment #40 - Posted by: Cory at July 4, 2011 5:22 AM

What is pood?

Comment #41 - Posted by: Eric bildfell at July 4, 2011 5:33 AM

42 Min. Subbed wall ball for 2 10 lb weights. None in my gym at LNK. Happy 4th! Workout was awesome, especially when someone else can sweat it out with me! Semper FI!

Comment #42 - Posted by: Paige Francis at July 4, 2011 5:36 AM

Fair winds and following seas on your journey, warrior!

Comment #43 - Posted by: Apolloswabbie 74 209 47yoa at July 4, 2011 5:39 AM

#40 Eric, check on the FAQ, which is actually useful on this site.

POOD is 35#, Paul

Comment #44 - Posted by: Apolloswabbie 74 209 47yoa at July 4, 2011 5:40 AM

M/45/182

As rx'd

30:52

Comment #45 - Posted by: Cosmo at July 4, 2011 6:42 AM

Everyone keeps saying "God Bless" but how do you guys know if he is even religious. I'm in the Air Force and I'm tired of people assuming I'm a Christian. Show some respect for living and the dead.

Comment #46 - Posted by: Timothy at July 4, 2011 6:52 AM

whew, i am just getting into a refocused workout routine. i thought i could make up my own wods for the last few months. yeah, obviously i need your assistance.

first two rounds asrx, dropped to 10lb ball and 1 pood kb for the last three

33:58

i need some work. im going to stick with this though.

RIP brother, happy fourth from sunny afghanistan

Comment #47 - Posted by: Thayer at July 4, 2011 7:00 AM

Timothy, get over your discomfort with those that offer condolences.

Comment #48 - Posted by: Tim at July 4, 2011 7:03 AM

http://www.thefreemanonline.org/headline/declaration-of-independence-2/

happpy Independence Day

Comment #49 - Posted by: Evan at July 4, 2011 7:10 AM

@45 "God Bless" is a sign of respect, whether you're religious or not. It's a statement intended to wish well-being on someone. I have a hard time finding that offensive, whether or not someone is religious.

Comment #50 - Posted by: Adam Long at July 4, 2011 7:29 AM

27:25

Low ceilings so just an 8ft target and 12lb ball is the heaviest at my gym. Subbed 35lb dumbell swings.

Good one!

31/f/115lbs

Comment #51 - Posted by: JM at July 4, 2011 7:34 AM

As rx'd: 27.55

www.veteransforpeace.org

Comment #52 - Posted by: Espinosa m/26/5'11"/165 at July 4, 2011 7:35 AM

Timothy go f your self, i am a Soldier and have lost friends and family in these Wars and those words offer many broken people comfort if you don't like it keep your mouth shut and have respect for those who have paid the ultimate price. Your way of thinking, self centered and "political correctness", is what is destroying the Military and our Great Country, because of politicians with the "greater good" ideology soldiers have to go to war with one hand tied behind their back because of Rules of Engagement that don't allow us to fight the way a war should be fought. Next time you feel a little offended by something, think about others who have done more and given more then you.

Comment #53 - Posted by: voodoo at July 4, 2011 7:37 AM

#45 Don't bring your religious views up in honor of this fallen soldier. Christian or not, it's the message that is meaningful, not the technicalities of what's said. No body cares about your views, this is to honor him, the work out isn't called "Timothy" and doesn't consist of AMRAP in 20 minutes of sucking your thumb and crying in a corner.

Happy 4th
-Chad

Comment #54 - Posted by: Chad at July 4, 2011 7:41 AM

As rxd
30.38
God Bless America

Comment #55 - Posted by: Jonblaze at July 4, 2011 7:43 AM

-subbed wallball for tire tube filled with 20lbs of sand
-27"box
-44lbs kettlebell

38:14

it amazes me that there are times <25` !

happy fourth everybody

Comment #56 - Posted by: john_jaco` at July 4, 2011 7:59 AM

27/m/5'11"/217ish
37:42 rx'd

RIP spc Morrison and thanks to all who serve

Comment #57 - Posted by: Nickosaurus at July 4, 2011 8:15 AM

Just wanted to thank HQ for keeping the Archive's on this site. I love looking back at the WOD's from the begining of the site. We are going to be doing some of them very soon. CrossFit ROCK's! Happy Fourth Everybody and God Bless America!

Comment #58 - Posted by: vic at July 4, 2011 8:18 AM

Puppies:
18lb wall ball
24" box
16kg kettlebell swings
Unbroken
For completion.

Comment #59 - Posted by: cory at July 4, 2011 8:23 AM

To all my brothers that serve and to the faimlies that support them God bless and Happy 4th!!!! 34yo M Northern M in Afghanistan 37:50 and yes Crossfit is the best way I know to work out in country for all you none believers!

Comment #60 - Posted by: GySgt C at July 4, 2011 8:24 AM

Did it wrong

Comment #61 - Posted by: cory at July 4, 2011 8:27 AM

I continue to be amazed at the divisiveness of our country as further evidenced by the CrossFit community. This discussion board was once supportive and respectful - it is now divided, even on the 4th of July.

Can we not find it in ourselves to focus on others for brief times? The 4th would seem an excellent opportunity to show respect to all those who have ever served. No opinions necessary. Shut up and stand at attention. Show respect - you don't have to agree with something to respect it.

Show some understanding of all views, show some love. It's easier than labeling and hating.

Happy 4th to all. May we come together as a country.

Comment #62 - Posted by: Montana03 at July 4, 2011 8:28 AM

Subbed 10lb ball, 18" box, and 20lb dumbbell swings.

34:08

RIP SPC Morrison.

Comment #63 - Posted by: Roger M. M/35/175/66" at July 4, 2011 8:30 AM

subbed 45lb BB thrusters for wall balls
subbed 55lb DBS for 1.5POOD KBS

30:46

Comment #64 - Posted by: cnc at July 4, 2011 8:46 AM

28.04 rx (box jump 24.5 inch/10kg wall ball closest possible in globo gym)
had to run to wall ball station(i mean stagger)

Comment #65 - Posted by: Guy at July 4, 2011 8:48 AM

Get it done. Yikes. Yikes Yikes.
RIP... I love our country.

Comment #66 - Posted by: Shirley Bunker at July 4, 2011 8:59 AM

Timothy, When someone says "God Bless," they are speaking of their God. It is a high form of respect. If you don't share the same belief, that's okay. Do you also take offense when someone salutes you? Or in another country bows to you? That comes from the same place of respect for you and what you do. For the future, the appropriate response is, "Thank you."

Doing this WOD this am, happy 4th and Thanks to all for their service, especially those who gave all.

Comment #67 - Posted by: Rebecca at July 4, 2011 9:04 AM

as rxd

19:22

this one was for my fallen brother SSG Josh Melton who was killed in Afghanistan on June 19 2009

he will never be forgotten

Comment #68 - Posted by: Craig 30 6' 5" 185lbs at July 4, 2011 9:09 AM

Amazing WOD,....does anyone else ever hear that lil' voice that says " just stop, that's enough."....... then I think about the men & women who preserve our freedom, and what they endure everyday!!

Don't ever quit these WOD' s even those of you who have to modify them, push through them!

As Rxd 31:03.....M/43/5'9"/205

Comment #69 - Posted by: kelvin minefee at July 4, 2011 9:16 AM

30:37 rx

RIP SPC Morrison

DOL

Comment #70 - Posted by: gb 43/m/71"/185# at July 4, 2011 9:17 AM

Amazing WOD,....does anyone else ever hear that lil' voice that says " just stop, that's enough."....... then I think about the men & women who preserve our freedom, and what they endure everyday!!

Don't ever quit these WOD' s even those of you who have to modify them, push through them!

As Rxd 31:03.....M/43/5'9"/205

Comment #71 - Posted by: kelvin minefee at July 4, 2011 9:17 AM

Crossfit Warmup followed by WOD as Rx'd

31:07

Comment #72 - Posted by: Karsk (57 M 5'9" 175lbs) at July 4, 2011 9:23 AM

34 rx'd RIP

Comment #73 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at July 4, 2011 9:23 AM

2011-07-04: Sub 15X10 (35:53). (Rnds:1:35-2:57)

Comment #74 - Posted by: gs at July 4, 2011 9:24 AM

16lb ball, 21" box, 1 pood kb
36:13

Comment #75 - Posted by: brittk at July 4, 2011 9:25 AM

Subbed 25# db (one each hand) thrusters for wallball
Used 50# kb

34:38

Comment #76 - Posted by: JFA at July 4, 2011 9:32 AM

Finish the WOD. I feel great dot his being my first CrossFit workout!

Comment #77 - Posted by: TeamMojo at July 4, 2011 9:39 AM

31 min 13 sec God bless America and our troops. I can't become a Marine after college. Oorah

Comment #78 - Posted by: Jerome Alexander at July 4, 2011 9:40 AM

I can't wait be a Marine after college*

Comment #79 - Posted by: Jerome Alexander at July 4, 2011 9:43 AM

Thank you to all serving and those who have.

Comment #80 - Posted by: Jenn from CO at July 4, 2011 9:43 AM

Rx 19:52 my back burned nice.

Comment #81 - Posted by: Timmy Thernström at July 4, 2011 9:45 AM

188cm
97kg

Comment #82 - Posted by: Timmy Thernström at July 4, 2011 9:46 AM

39:42, Rx.

Comment #83 - Posted by: Seth at July 4, 2011 10:00 AM

24:28, rxd

Comment #84 - Posted by: aermio 32/5'7"/153 at July 4, 2011 10:27 AM

36.42

Comment #85 - Posted by: PaulDiane at July 4, 2011 10:34 AM

age 21 bw 170

18:51 as rx'd

Comment #86 - Posted by: Chris S at July 4, 2011 10:44 AM

25:57

What's the best way to beat those that we are fighting? Continue accepting more than one idea or point of view. It is the starkest difference between us and them. Continue practicing the freedom that our fallen young men and women died to preserve.

Happy 4th of July

Comment #87 - Posted by: Mike Y. at July 4, 2011 10:44 AM

20lb dumbell thruster
41.19

Comment #88 - Posted by: footdoc at July 4, 2011 10:53 AM

I just did "Karen" on Friday. Can't thank HQ enough for this one. Seriously though, it is always an honor to do these WODs, especially on days like today. God Bless the USA and may He continuously give safety to those protecting our freedom.

Comment #89 - Posted by: rodneyfulmer at July 4, 2011 10:55 AM

50-40-40-30-20-10

Me-

45lb thrusters
24" box jumps
45lb kb swings

70/170lbs/26/m. Time: 18:28


Her-

20lb thruster
18" box jumps (5xtra each set)
20lb kb swings

62/130lbs/32/f. Time-18:45

Comment #90 - Posted by: Jacob at July 4, 2011 11:05 AM

Long live Morrison!

Comment #91 - Posted by: Jstick911 at July 4, 2011 11:11 AM

39' 14"
Lungs were on fire

Comment #92 - Posted by: John C at July 4, 2011 11:16 AM

On behalf of Scott's family and myself (Im his brother) I would like to thank all of you for your thoughts and prayers. It means the world to us. A special Thank you goes out to all of those who have served, currently serving, lost their lives while serving and their families.

Its good to know that my brothers memory still lives on...

Thank you again,
Gary Morrison

Comment #93 - Posted by: Gary Morrison at July 4, 2011 11:32 AM

m37/5'8"/160

as rx'd 29:19

Frank scaled 10lb ball and 30lb kb swings_34:00

Comment #94 - Posted by: chuck mendoza at July 4, 2011 11:38 AM

32:36 as Rx'd Happy Fourth!

Comment #95 - Posted by: TRN III at July 4, 2011 11:53 AM

40lb thruster
24" box jump
40lb kettle bell swings

time 19:58

Comment #96 - Posted by: Arthur at July 4, 2011 11:56 AM

Thank you for your service, in honor of your sacrifice.

32:50

Comment #97 - Posted by: james.patrick [M/49/66"/135] at July 4, 2011 12:00 PM

59:20

Comment #98 - Posted by: ccraft at July 4, 2011 12:12 PM

25:01

Comment #99 - Posted by: Annaminh 37/F/120/5'4" at July 4, 2011 12:21 PM

m20/5'10"/163
Ran with Angie today, 800m runs. 30:48.

Thank you, Morrison.

Comment #100 - Posted by: gn4 at July 4, 2011 12:26 PM

25:48 Rx.

Comment #101 - Posted by: Steve at July 4, 2011 12:27 PM

Thanks and RIP Specialist Morrison, and condolences to your family and friends.

Gym closed, will hit this hard in you honor tomorrow early.

Comment #102 - Posted by: matt h - m49 | 5;11" | 186bwt at July 4, 2011 12:29 PM

Timothy. Really? Seriously? Get a life man. Start worrying about something that matters. I cant imagine what else bothers someone as thin skinned as you.

Comment #103 - Posted by: jim at July 4, 2011 12:35 PM

RIP

as rx'd: 34:36

Comment #104 - Posted by: dsm19 M/32/6'0/210 at July 4, 2011 12:41 PM

GOD BLESS!!!!! rest in peace brother... we got the watch!!!!!

@ rxd 40:42

Comment #105 - Posted by: matt at July 4, 2011 12:50 PM

This Well Defend...

God bless brother

"To us and those like us...Damn few left most of them are dead"

Happy 4th everyone

Comment #106 - Posted by: Greg at July 4, 2011 12:52 PM

12:30
30-20-10
12lb ball
18" box
15 lb kettlebell

Today starts week 2 of CrossFit

Comment #107 - Posted by: RC51 at July 4, 2011 1:01 PM

14:05; as RX'ed. Felt great! Whabam!

Comment #108 - Posted by: Arthur at July 4, 2011 1:09 PM

Filter! Gack!

Comment #109 - Posted by: james.patrick [M/49/66"/135] at July 4, 2011 1:12 PM

36:14
Box jumps-stepped down
kb 55lbs
@ 30 had to help a walkin with info o_O

Comment #110 - Posted by: AndyCube at July 4, 2011 1:14 PM

36:14
Box jumps-stepped down
kb 55lbs
@ 30 had to help a walkin with info o_O

Comment #111 - Posted by: AndresChong at July 4, 2011 1:15 PM

33:11 as Rxed

that was a rough one.

Comment #112 - Posted by: Bran at July 4, 2011 1:21 PM

how many Pounds in a Pood?

Comment #113 - Posted by: d in buffalo at July 4, 2011 1:36 PM

RIP Spc Morrison. Hope I didn't let you down!
Decided to attempt the big dog workout and the dog bit back!
had a 22lb medicine ball, 20" box and a 45lb db. Heaviest db I had. Did it in my garage and side of my house in 96 degree weather.

50reps
40 reps
30 reps
time 20:34 I felt guilty I didn't finish I was hurting!
m/41/5-9/195

Comment #114 - Posted by: brian hirt at July 4, 2011 1:42 PM

20kg thrusters instead of wallballs (gym frowns on that sort of behaviour)
otherwise as rx´d
31.09

Comment #115 - Posted by: Meiksolo at July 4, 2011 1:47 PM

34:24 rx

added Double Unders at the end of each round with rx repetitions.

Comment #116 - Posted by: Jared Jalbert at July 4, 2011 2:02 PM

35:55

Subbed 45 lb. thrusters for wall balls
Skipped the 40 rep round (50-30-20-10)

Comment #117 - Posted by: Brett C. m/29/6'0"/170lbs. at July 4, 2011 2:13 PM

This was horrible. Was out of breath before even the first set och WB was done..

Comment #118 - Posted by: Joakim at July 4, 2011 2:16 PM

subbed 1.5 pod kb with a sandbag (10 kg) KBswing- had nothing else- everything else as Rx´d:

28:39 min --> my 3rd hero and I felt good today

Comment #119 - Posted by: Phoenix-Germany at July 4, 2011 2:22 PM

19:01 Great WOD!

24 inch box jumps
14lb ball toss
40lb DB swing

added 50,40,30,20,10
Jump pull-ups
Push ups
Mountain climbers

Thanks to all that have served and are serving this wonderful country!!!!!!!! Happy Safe 4th!!

Henebry

Comment #120 - Posted by: Shawn henebry at July 4, 2011 2:27 PM

RIP Bro.

As Rx´d:
26:12

Comment #121 - Posted by: Carlox at July 4, 2011 2:33 PM

35:45
Rx'd

Comment #122 - Posted by: Darol at July 4, 2011 2:36 PM

Jeff @ work
23:54
25# plate on top of box, regional style bj.

Comment #123 - Posted by: Jeff & Charity @ CF Snohomish at July 4, 2011 2:46 PM

37:43

Did it with 12lbs wall ball (gym lacked anything higher), 20" box jump, and 45lbs kb swing (did it with dumbells since gym didn't have kettle bells).

That was a great WOD! Talk about getting to failure!

Happy Fourth everyone. Marrison family, your families sacrifice has and not will not go unnotice, simply saying thank you does not suffice.

Comment #124 - Posted by: Kendra B at July 4, 2011 2:53 PM

Happy Independence Day! Thank you Morrison for your service and blessings to the Morrison family.

Time for WOD: Too damn long...

Comment #125 - Posted by: Michael at July 4, 2011 3:01 PM

I could have scaled this, but I decided if he died for our country, by george I am going to do it rx'd. And I did.
5 cycles of CPR later. Time: 35:43
M/18/5'11"/165

Comment #126 - Posted by: Shane at July 4, 2011 3:07 PM

32:23 as rxd

Comment #127 - Posted by: matt cosimini at July 4, 2011 3:23 PM

24 / M / 5'9" / 135lbs

I'm getting way behind.

Deadlift 3-3-3-3-3

225-240-255-(265-265-265F)-255

I couldn't hold on to the bar today because of sweaty hands; I need chalk.

Comment #128 - Posted by: BC at July 4, 2011 3:24 PM

32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Wall ball x 5-5 24” box jump x 5-5 kettlebell swing 16kg x 5-5 24kg x 3-3

As rx’d: 35:59
Foam roll after

Comment #129 - Posted by: Sesoku at July 4, 2011 3:24 PM

D @ B6
1115
2250
3240
3910
4050

Comment #130 - Posted by: waderpro at July 4, 2011 3:27 PM

29:30 Hola, and happy 4th from Spain. Thank you Morrison for the ultimate price.

Comment #131 - Posted by: tim dailey at July 4, 2011 3:31 PM

Go Pukie! Keep those posts coming.

Comment #132 - Posted by: Wally at July 4, 2011 3:37 PM

RIP Brother. We the willing......

As RX'ed 28:23

Comment #133 - Posted by: joe at July 4, 2011 3:39 PM

31/M/6'5"/239lbs.

25lb. Med ball, 28" box, 35lb. KB

39:03

This workout worked me. Great way to commemorate Spec. Morrison. Thank you to all who have served and currently serve. Happy 4th!

Comment #134 - Posted by: Kane at July 4, 2011 4:09 PM

RX'ed (which is great for me, because it's my 1st time swinging 1.5 pood since my surgery :)

Time: 23:54
Not blazing, but I felt every movement after a long weekend of drinking and eating. I did WOD once while in the mountains: We did a quickie: for time: run 1 (hilly: ~30degree grade) mile & 100 burpees for time. Thought I hit split, but stopped the watch, DOH! But doing some deduction based on a clock on the wall it was about 18:00-18:30.

Happy 4th everyone and RIP soldier!

Comment #135 - Posted by: Steven M. Platek at July 4, 2011 4:13 PM

Me 19:05
J.C 25:04 Good work Brother!

Comment #136 - Posted by: Dmag at July 4, 2011 4:20 PM

20:31
Did the first set with a 35lb kettle bell. It was a little much so I substituted it for squats. Hurt my back with bad form on the kettle bell so I had to stop early. finished the set of 30 and 20.

Comment #137 - Posted by: Emmy at July 4, 2011 4:21 PM

29:19

15lb med ball
18inch box
1 pood kb

Several water breaks, dry heaving and even sat on my box a few times...brutal!

Comment #138 - Posted by: Kristin at July 4, 2011 4:23 PM

M/26/163

48:51
RX'd

lazy, could have pushed harder.

Comment #139 - Posted by: rob at July 4, 2011 4:24 PM

As RX'd 30 min.
26/M/6'3/250

R.I.P to all of our brothers and sisters who made the ultimate sacrifice.

Comment #140 - Posted by: jersey0651 at July 4, 2011 4:31 PM

m/43/72/180
CFWUx1 (ok, I knew I should have done x3, but that would have meant thinking more about the workout vs. just getting it under way)
Used 30" box
29:59

Comment #141 - Posted by: Derek at July 4, 2011 4:43 PM

30, 20 10
Wallballs, box jumps, 62lb KB

14:24

Avg HR 169, peak 179. It really hurts to scale; not scaling hurts even more.

Thank you Specialist Morrison for your sacrifice.

Comment #142 - Posted by: mas 54/M/155 at July 4, 2011 4:45 PM

RX 23:26

RIP and GOD bless...

Comment #143 - Posted by: Suzanne Traitz F/39/5'4"/145# at July 4, 2011 4:48 PM

m/42/5'7/150

Couldn't finish the workout - messed up my rotator cuff and anything overhead is miserable. Very pissed that I couldn't get it done, especially a hero workout, especially today.

Thanks to all who serve, who keep us free and keep us safe.

Subbed Annie

5:25

Then

5 rounds x 10 40" box jumps.

Comment #144 - Posted by: texinma at July 4, 2011 5:08 PM

34.29 rx'd second week of crossfit 40 min target

Comment #145 - Posted by: lloyd f m/23/80kg at July 4, 2011 5:17 PM

Religion and politics have no place in crossfit. Keep the bar room talk in the bar and only talk crossfit here. Thats what its meant for.

Comment #146 - Posted by: mjm at July 4, 2011 5:23 PM

45/170

Subbed 17 lb. wallball

I was hoping for a time near 30 minutes but it was not happening with the temp at 100.

38:39

Comment #147 - Posted by: Rick Cantu at July 4, 2011 5:50 PM

RIP Morrison.

34:12 rx'd. Garage is gettting HOT.

Comment #148 - Posted by: Jeff A. at July 4, 2011 6:03 PM

RIP Morrison.

34:12 rx'd. Garage is gettting HOT.

Comment #149 - Posted by: Jeff A. at July 4, 2011 6:03 PM

I have not pushed myself through a Hero WOD in over a year. I have paid dearly for it.

I was doing great this week until this one.

As rxd, 35:01. Morrison gave his blood, he is worth all my sweat!

Comment #150 - Posted by: Vaughn at July 4, 2011 6:04 PM

40M/5'10"/170#

W/U: BP, 4x1 at 45-135-155-175; BP, 185x5 - 205x3 - 225x1.

As Rx: 25:05.

C/D: skipped.

American KBS. Done after a full day of outdoor physical activity. So not a lot of energy going into this. Worked on my breathing technique today. Took a cue from a CF Swimming video and concentrated on breathing out more. Seemed to help.

Comment #151 - Posted by: rjf (Since 07-20-07. WOD no. 1085) at July 4, 2011 6:05 PM

f/41/177/5'11"

that was awful!

50-40-30-20-10

35:48

Thrusters with a 35# kettlebell (held in front like a med ball)
25" box jump (I gotta get the hubby to build a smaller one... that took forever)
1 pood kb swings.

Thanks to Kevin C of Kevin and Carole, who reminded me that I had two of the three wods done as rx'd this cycle.... leaving me determined to do the third.

Comment #152 - Posted by: JuliePlatt at July 4, 2011 6:34 PM

Happy 4th! okay so we follow main site...but we are like a month behind the cycles...but being this was a day for a hero...we went ahead and did this one today! love mainsite...but never get to post my times because its usually a month behind! :) did morrison today in 20:11 secs...
14# wall ball
24" box jumps
35# kb
great wod!

Comment #153 - Posted by: cheryl at July 4, 2011 6:39 PM

24:15 rx
m/40/180

Comment #154 - Posted by: Rob L at July 4, 2011 6:50 PM


RIP and God Bless your family!

sub thrusters w 45lb bar for wall ball. Used 50lb db for swings

30:21

Comment #155 - Posted by: Kevin McClellan 49/195 at July 4, 2011 7:16 PM

19:24

had to use 12lb med ball (globo gym)...shot it approx 15ft each time.
other than that..as rxd

rip and thank you.

Comment #156 - Posted by: dan bosco at July 4, 2011 7:28 PM

RIP Brother Morrison and all the Heroes we have lost fighting for this great country. And thank you to all of our servicemen and women who protect us. Happy 4th everyone.

m/40/ 6'3/ 265
Used a 10 lb med ball and a 45 lb kb and my back steps ( I didn't measure but it felt taller than 24")
35:54 ouch

Comment #157 - Posted by: mongo at July 4, 2011 8:04 PM

M/28/203/6'0" HAPPY 4TH OF JULY

43:00 as RX'd relatively new to crossfit, my times are getting better and i got the balls to post.......... You haven't heard the last of me!

Comment #158 - Posted by: paylow at July 4, 2011 8:12 PM

19:40 @ work. Game style Box jumps

Comment #159 - Posted by: JDisch at July 4, 2011 8:14 PM

Rx'd

29:35

Comment #160 - Posted by: alexwhite at July 4, 2011 8:23 PM

RIP Morrison

33.12 As rx'd

Comment #161 - Posted by: Ben Watkins at July 4, 2011 9:08 PM

33:33 as rx'd

Comment #162 - Posted by: SB at July 4, 2011 9:08 PM

30:54
18 inch box

Comment #163 - Posted by: thin lizzy at July 4, 2011 9:11 PM

23.25 as Rx'd
Lower back screaming
Great hero WOD as was last one 'Small'
The bar gets lifted everytime

Comment #164 - Posted by: Justin Stewart at July 4, 2011 9:53 PM

SPC Morrison,
RIP Brother. Your sacrifice will never be forgotten.

Rx'd
35:05

GFBD.

Comment #165 - Posted by: Josh Holden at July 4, 2011 10:43 PM

27:13 as rx'd.

Comment #166 - Posted by: Kevin at July 4, 2011 10:46 PM

30/m/78kg

33:03

Subbed PU with twist for KB (no KB)

Comment #167 - Posted by: pz at July 4, 2011 11:31 PM

41/m/185
as rx'd

24:13

Comment #168 - Posted by: JackM at July 4, 2011 11:49 PM

Subbed thrusters with a 40# dumbell for wall ball
Subbed 55# dumbell for KB
Games standard box jump

32'18"

Comment #169 - Posted by: Tim 34/5'10/165 at July 5, 2011 12:11 AM

RIP

32:18

Comment #170 - Posted by: Von at July 5, 2011 5:57 AM

Subbed thruster with 20kg bar instead of wall ball (no MB available)
otherwise Rxd
25.08

Comment #171 - Posted by: Matt Swift at July 5, 2011 6:44 AM

25:00 to the second, RX'd. I love my country, and I love my liberties!

Comment #172 - Posted by: Craig Fletcher M/39/6'4"/215 at July 5, 2011 7:05 AM

50-30-20:
kettlebell wallball
box jump
swing, 55#

28:26

Comment #173 - Posted by: Jason Hudson at July 5, 2011 7:15 AM

#45 - I'm serving in my 22nd yr. in the USAF and have undying pride and gratitude to be serving next to ALL branches of the US military. Tim... with you wearing the uniform, you have ALL my respect, but please do not deface our country based on its founding principles. If you take your duty to your country as "just a job" you're missing the point.
And I mean this with the UTMOST respect... GOD BLESS to you Tim and especially to Morrison for his last full measure of devotion. To all our heros, ALWAYS remembered, NEVER forgotten.
46/67"/160#
25:14 - subbed 45# thrusters for wall ball and double unders for box jumps, 55# DB Swings

Comment #174 - Posted by: HuskerTom at July 5, 2011 8:38 AM

35:00 Rx'd

Tough one. Needed a partner to push me.

Comment #175 - Posted by: KO at July 5, 2011 8:40 AM

RIP Scott Morrison

27:37 this morning at 7100'. Ghazni, Afghanistan

Comment #176 - Posted by: Wade at July 5, 2011 8:53 AM

My thoughts and prayers go out to the Morrison family. Your loss will remembered and shared by the Crossfit community whenever this Hero WOD is repeated throughout the world.

Very tough WOD, extremely brutal on my legs. I wanted to hang it up after the round of 40. The BJ's after the Wallball really took its toll.

31:23 rx'd

Comment #177 - Posted by: Jim D. 50/m/160/5'11" at July 5, 2011 8:55 AM

Partner WOD: 100-80-60-40-20 20# Pullup-Bar-Ball
50-40-30-20-10 Tire-Overs
100-80-60-40-20 2 pood kb swings

This was really really interesting outside on the 4th. barball was fun, tire-overs were like a five foot broad jump over a ~20" tire, 2 pood kb swings amounted to way more swings than i have ever done with a 2 pood in one WOD. Low back is riggidy wrecked.

Comment #178 - Posted by: Curtis Warren at July 5, 2011 9:10 AM

28:47 as rx'd
wall balls smashed me.

Comment #179 - Posted by: Magnus 25/5'8"/155-160 at July 5, 2011 9:23 AM

24:31 rx'd Great WOD after a weekend BBQ beer and margaritas!!! RIP Morrison.

Comment #180 - Posted by: BH2 m32.178 at July 5, 2011 9:44 AM

37:04

Comment #181 - Posted by: ulysses137 at July 5, 2011 10:06 AM

added rowing to each rd...100m,200m,300m,400m,500m time 36:04 RX.. My stomach was on fire... Crossfit BNI

Comment #182 - Posted by: Joe at July 5, 2011 10:12 AM

only a 1.75 pood kettlebell so reps for this was 43, 34, 26, 17, 9

time: 37 something

Comment #183 - Posted by: ccfeldt at July 5, 2011 10:33 AM

RIP soldier.

Mon, 4th of July. 800m run + 30 burpees = 6.12 -- coughed the rest of the day/night. Need more run / row speed work...and burpee-endurance

Tues, 5th of July. Scaled/subbed "Morrison" exercises: 12# ball, 20# box jumps + step downs, 55# DB (all they have @ Y)

27.15

HR @ 175-180 @ finish -- highest I've recorded after a Crossfit workout. Felt like giving up after round 3 -- nothing in tank, shaky legs, arms, vision; then back tightened after round 4 -- just kept thinking about Spc. Morrison & what he endured.

w/u was usual - static n-s, bar dislocates, cfwu x 1 (10's but 3 x 5 = 15 pullups), 1x10 WBS, Box jump + step-down, 55# DB swing

c/d - Tabata pullups, 10 rounds, 37 total, to get to 50 pullups for the day (52 total)

2 x 10 65# OHS 1/2-3/4 ROM. Taking it easy on right knee, still rehabbing, but want to work overhead weakness.

Pumped to do 150 reps KBS with 55# DB, close to 1.5 pood. The heavier I go safely, the better everything is...

Comment #184 - Posted by: matt h - m49 | 5;11" | 186bwt at July 5, 2011 10:49 AM

m/37/6'/172
29:34 rxd
Brutal but fun...

Comment #185 - Posted by: Dylan at July 5, 2011 11:30 AM

as Rx'd 20:35

m/34/5'8"/157

Comment #186 - Posted by: Chad at July 5, 2011 11:30 AM

M/27/213/5'9"
rx'd
28:47
Damn the heat

Comment #187 - Posted by: Kelly at July 5, 2011 11:32 AM

My first ever WOD outside of the grand opening at crossfit hardcore in boca raton, fl. Had to use 30lb sandbag instead of med ball and 25lb dumbbell for kettlebell 45:00. And now the journey begins.

Comment #188 - Posted by: James Bevill at July 5, 2011 11:38 AM

M/30/180/5'8"

rx'd

27:02

RIP Scott Morrison!

Comment #189 - Posted by: Bryan Gorman at July 5, 2011 11:38 AM

19:30. Still working back up, so cut off the set of 50, also only 1pd KB available. Worked me out in the heat and humidity.

Comment #190 - Posted by: ScottMacArthur at July 5, 2011 12:13 PM

27:47 as RX'd

RIP

Comment #191 - Posted by: Christopher Buch at July 5, 2011 12:44 PM

26:55
12 lbs mb
20"box
12kg kb
100'F
F/17

Comment #192 - Posted by: rh at July 5, 2011 2:55 PM

Thought I RX'D
but did 20" box jumps
35:23

Comment #193 - Posted by: Thomas Adame at July 5, 2011 3:20 PM

scaled to 40-30-20-10 unless noted otherwise

Nick 17:03 20lb ball/20kg kb
Max 18:29 20lb ball/1 pood kb
Alex 19:59 20lb ball/20kg kb
Joe 20:37 10lb ball/12kg kb
Ricky 13:00 6lb ball/8kg kb (30-20-10)
Jackie 16:39 10lb ball/8kg kb (30-20-10)
Frank 18:54 10lb ball/8kg kb
Meghan V. 21:20 10lb ball/8kg kb (40-30-20)
Murley 15:21 10lb ball/12kg kb
Abby 16:45 10lb ball/12kg kb
Sydni 17:05 10lb ball/12kg kb
Chris 18:51 20lb ball/24kg kb (50-40-30-20-10)
Emma 17:59 14lb ball/16kg kb

Comment #194 - Posted by: BFCC at July 5, 2011 5:06 PM

I need to find a gym in chicago to train at, always perform better with coaches screaming at me.

30:07

Comment #195 - Posted by: Derek B at July 5, 2011 5:31 PM

35:28 rx.

Comment #196 - Posted by: Dave S. M/38/5'8"/180 at July 5, 2011 5:50 PM

Ok...I'm having a hard time figuring out this workout, as far as the reps are concerned. When I rread it, I see myself doing 150 total reps of each of those three exercises.

E.G. 50 wall balls, 50 box jumps, 50 kb swings, 40 wall balls, 40 box jumps, 40 kb swings....etc until I get to 10 reps of each.

Or is it where I pick one of those three exercises for the number of reps....
50 box jumps, 40 wall balls, 30 kb swings, 20 ...

Please help. I see the times posted and I felt like I was missing something because those times were RIDICULOUS to do all those reps!!!!! HAHA!

Comment #197 - Posted by: Nick at July 5, 2011 6:10 PM

34:01

1.5 pood, 30" box, 18 lb ball

Comment #198 - Posted by: 47/M/68"/168 at July 5, 2011 6:28 PM

Proud to say that I did the worst D:, 46:35. That was hell, but I liked it.

17/M/5'8/172

Comment #199 - Posted by: kyryl reptushenko at July 5, 2011 6:52 PM

51:11

Comment #200 - Posted by: myles456 at July 5, 2011 7:05 PM

42:32 as rx'd
That one hurt!

Comment #201 - Posted by: Erik Mortensen at July 5, 2011 7:55 PM

32 yom, 190 lbs


32:43

Comment #202 - Posted by: Jeff Weltmer at July 5, 2011 8:21 PM

12 lb ball
20" box
30 lb kb

27:03 - was on the edge of brutal.

F/42/5'2"/134

Comment #203 - Posted by: Karyn S at July 5, 2011 9:06 PM

m/32/5'11"/180#

As rx'd

32:26

Comment #204 - Posted by: m t cowboyd at July 5, 2011 9:22 PM

M/46/180
As Rx 39:52-ouch!

Comment #205 - Posted by: medic8 at July 5, 2011 9:45 PM

20:49
That was a lung killer for me!! RIP

m/37/6'1"/200

Comment #206 - Posted by: Rough Robbie at July 6, 2011 12:26 AM

46:35 as rx'd

Comment #207 - Posted by: AGL at July 6, 2011 1:25 AM

Chad...."well said" about the 20 minute AMRAP of sucking your thumb and crying in a corner.

Comment #208 - Posted by: Donna at July 6, 2011 4:07 AM

Our small group over here in Australia did this WOD and were proud to honour this brave young man

Comment #209 - Posted by: Sharon at July 6, 2011 4:13 AM

Our small group in Australia did this WOD and were proud to honour this brave young man

Comment #210 - Posted by: Shaqron at July 6, 2011 4:15 AM

30-20-10 of

Wall ball shots (14 lbs)
Box jumps (24")
KB Swing (10 kg)

15:55

Comment #211 - Posted by: Adeax at July 6, 2011 4:43 AM

50-30-10
54 minutes

Comment #212 - Posted by: Hale at July 6, 2011 5:03 AM

50-30-10
24 minutes (oops)

Comment #213 - Posted by: Hale at July 6, 2011 5:04 AM

25:03 as rx'd
Awesome WOD!

Comment #214 - Posted by: Gina C at July 6, 2011 9:23 AM

m/39/6/190ish
As Rx'd
35:23

f/29/501/140ish
16# wall ball
20" box jumps
1 pood kettle bell swings
37:54

Comment #215 - Posted by: Jeremy A. Olive at July 6, 2011 9:35 AM

sub'd 35lb DB swings (all I have, and they were all unbroken)

29:17

m/45/6'4"/180

Comment #216 - Posted by: knodes at July 6, 2011 10:06 AM

40-30-20-10
No KB. Subbed box jumps to 30" on 20-10. 12:31
HRHS CROSSFIT SUPER-TEAM!

Comment #217 - Posted by: dom d at July 6, 2011 10:22 AM

M/16/6'0''/167
25:58

Comment #218 - Posted by: Samuel at July 6, 2011 11:18 AM

Tough workout
Me-31:35
Erin-35:36

Comment #219 - Posted by: Drake at July 6, 2011 11:59 AM

50/40/30/20/10
5kg / 40lb dumbell
21+27

Comment #220 - Posted by: Johnboy at July 6, 2011 12:28 PM

As RX'd...29:20 For you Morrison

Comment #221 - Posted by: CB at July 6, 2011 12:58 PM

RIP Morrison. This was a great workout for rememberance, couldn't get to it till today.

As Rx'd 30:54

Comment #222 - Posted by: Jose Sanchez at July 6, 2011 1:48 PM

RIP Brother, 40 lb KB, 30:35

Comment #223 - Posted by: TC at July 6, 2011 2:09 PM

M/42/180

As rx'd:

34:51

To the all Morrison family, I am very sorry for your loss.

More better faster

Comment #224 - Posted by: Marty at July 6, 2011 3:08 PM

m/17/6'/175

As rx'd:
28:45

Comment #225 - Posted by: Dusty at July 6, 2011 4:54 PM

M/33/6'3"/200

26:49 Rx'd

Comment #226 - Posted by: Ben S at July 6, 2011 4:57 PM

24:28 as rx'd
20lb slam ball
30'' box jumps


Comment #227 - Posted by: Bayonetwork at July 6, 2011 5:36 PM

32:24, subbed 15 lb dumbbell thrusters

Comment #228 - Posted by: Matt Johnson (m 6'3", 220, 31 yo) at July 6, 2011 6:10 PM

32:29 rx'd

Comment #229 - Posted by: Jt at July 6, 2011 6:27 PM

M.36.172

Sub 20lb DB thrusters
Sub 52lb DB swing

24:58

Christine

27:16

Sub 10lb DB thrusters
Sub 15lb DB swing

Comment #230 - Posted by: LMD_Mike at July 6, 2011 7:40 PM

26:54

Comment #231 - Posted by: Ross Hanson at July 6, 2011 9:39 PM

Sub 50# KB for 1.5pd:

32:11

Thanks to Morrison and his family.

Comment #232 - Posted by: rb (M/34/5'8"/150) at July 6, 2011 9:41 PM

My first pukie.

Thank you Scott Morrison

Comment #233 - Posted by: Sampson. M/21/5'9''/193 at July 6, 2011 11:37 PM

50-40-30-20-10

15# wallball (heaviest in gym)
Box jump 24"
60# kb swings

23:41

Comment #234 - Posted by: JoeR at July 7, 2011 3:20 AM

m/42/67"/180#

40-20-30-10, 1.5 pood kb, 24" box, 20# dumbbell thrusters
19:23

Comment #235 - Posted by: Anthony Rubino at July 7, 2011 4:55 AM

30/6'8"/226

40-30-20-10

20:31

Comment #236 - Posted by: Stretch at July 7, 2011 5:29 AM

as rx'd
36:29
m/36/231

Comment #237 - Posted by: Toby D at July 7, 2011 5:31 AM

35/m/205

27:20

18lb ball
24" box
75lb kb

Comment #238 - Posted by: Dan in SLC at July 7, 2011 5:39 AM

M/26/71"/199lbs

34:59 rx'd

Comment #239 - Posted by: John at July 7, 2011 5:59 AM

15lb ball, but otherwise as Rx'd: 40:14

Comment #240 - Posted by: Dennis M/28/6'0/190 at July 7, 2011 6:22 AM

30-20 and 10 rep rounds of:
Wall ball shots, 8 pound ball
Box jump, 9 inch box
Kettlebell swings, 15#

Comment #241 - Posted by: tracy p at July 7, 2011 7:17 AM

Jack - 31:04 (10k, 25, 4 small steps)
Jo - 34:43 (5, 12.5, 3 small steps)

Comment #242 - Posted by: Jack - Hitchin at July 7, 2011 7:35 AM

Finally got to do this one. No boxes to jump on, so instead did 200 SU, 160 SU, 120 SU, 80 SU, and 40 SU for box jumps. Also, after round one (with a 50lb barbell) switched to a 45lb for swings because I was losing my form.

43:20

Comment #243 - Posted by: Saam at July 7, 2011 7:55 AM

23'30'' AS RX'D

Comment #244 - Posted by: Federico Biasetti at July 7, 2011 8:05 AM

Did Pack - 40-30-20-10 with 16kb KB
21:38

Comment #245 - Posted by: BrianR M/49/6'2"/185 at July 7, 2011 9:18 AM

RIP Morisson

42:38

Took a lot of breaks...can do better

Did it at JC as rx'd...used a 55 pound db

Comment #246 - Posted by: Cleveland at July 7, 2011 9:53 AM

as rx'd cept replaced with 30 inch box

38:31

great wod

Comment #247 - Posted by: Andre D at July 7, 2011 10:15 AM

C-
16# WB
4-45's, 2-25's for BJ
35# KB
22:30

Comment #248 - Posted by: Jeff & Charity @ CF Snohomish at July 7, 2011 10:54 AM

"Morrison"
Condite et Pugnate
Build and Fight!
Scaled for time
21-15 and 9 rep rounds of:
Wall ball shots, 20 pound ball
Step ups
Kettlebell swings, 1.5 Pood
9:49
WOD every other day>Working swing shift, except days off

M/53/6’/210
“RIP Brother”
"Essayons"

Comment #249 - Posted by: Pete In Sun City at July 7, 2011 11:45 AM

32:31 Great WOD

Accidental 2 Pod Sub(very broken), otherwise RX'd.

M/26/6'4/205

Comment #250 - Posted by: D20/20 at July 7, 2011 12:28 PM

34:00

~22 inch box

M/36/5'11/202

Comment #251 - Posted by: Craig B at July 7, 2011 1:44 PM

m/178cm/87kg/35y
32:45 tough

Comment #252 - Posted by: gepeto at July 7, 2011 3:05 PM

27:14 Hit the twenties and died in the heat
36yrs, 6'1" 200 M

Comment #253 - Posted by: Spelhaug52 at July 7, 2011 3:45 PM

24:56

Comment #254 - Posted by: Chad at July 7, 2011 9:02 PM

M/25/162

As Rx'd

34:05

Comment #255 - Posted by: Yessuh at July 7, 2011 10:25 PM

as rx'd 46:41

Comment #256 - Posted by: Jeff Gebbie at July 8, 2011 7:58 AM

M/31/5'11"/175

As Rx'd

30:00

Scotty - that one was for you buddy. It hurt like hell but I know you wouldn't have it any other way! :)

Comment #257 - Posted by: Dan G at July 8, 2011 8:58 AM

m/48/150

as rx'd

30:11

Comment #258 - Posted by: steve r at July 8, 2011 10:36 AM

28:17 with 70# KB... That's all that was left at our local affiliate. Oh well, went hard and left it all out there. Thanks Morrison

200/5'10/29

Comment #259 - Posted by: Ben Alderman at July 8, 2011 10:39 AM

24/m/198 30:33. Killed my lower back!

Comment #260 - Posted by: Mike at July 8, 2011 10:58 AM

M 39 5'9" 200. As Rx'd 46:59

Comment #261 - Posted by: NYC Medic at July 8, 2011 12:40 PM

CFWU x 2

#14 Ball; rest as Rx'd

33:02

still sweating.....tough

Comment #262 - Posted by: F15E_WSO/M/49/180 at July 8, 2011 12:57 PM

M/30/220/6'

Scaled up to 30lb ball and 70lb KB

36:32.26

Comment #263 - Posted by: Donny DeMent at July 8, 2011 1:15 PM

36/M/6'00/192

41:47

Comment #264 - Posted by: Dan D. at July 8, 2011 2:10 PM

M/175/31/5'7"

as rx'd 38:23

Comment #265 - Posted by: Mark S. at July 8, 2011 3:05 PM

M/175/31/5'7"

38:23

Comment #266 - Posted by: Mark S. at July 8, 2011 3:05 PM

as rx'd 31:23 fun times

Comment #267 - Posted by: benji 31m/5'10"/180lbs at July 8, 2011 4:57 PM

on 8 july: 35:40

Comment #268 - Posted by: Xaphes at July 8, 2011 5:18 PM

Rx 31:56

Comment #269 - Posted by: Paul Dalton M/39/5'4"/145# at July 9, 2011 4:15 AM

40,30,20,10 25:59

Comment #270 - Posted by: ecp2 at July 9, 2011 4:35 AM

M/39/74"/201

rx'd 28:06

Comment #271 - Posted by: JB at July 9, 2011 5:59 AM

M/34/5'4"/144lbs
As RX'd
28:21

Comment #272 - Posted by: Matthew Burritt at July 9, 2011 10:32 AM

31:34 In the garage jumping up onto 3 winter tires on rims 26" high
40# dumbell swings

Comment #273 - Posted by: jef at July 9, 2011 6:57 PM

My New Garage Box WOD #1:
"Morrison"
28:43 Rx
R.I.P.

Comment #274 - Posted by: Mike Manning at July 9, 2011 9:44 PM

55# Thrusters for wall balls.
36:30

Comment #275 - Posted by: Edwards M/14/5'11/158 at July 10, 2011 5:15 AM

29:49 as rx'd

Comment #276 - Posted by: Marky Mark at July 10, 2011 6:14 AM

49:33 in the back yard w/ about 50 feet between stations.

Comment #277 - Posted by: GU997 M/42/190/5'10" at July 10, 2011 4:51 PM

10-20-30 rep rounds of:
45# thrusters
Box jump, 18 inch box
Kettlebell swings, 1.5 pood

9:18

short on time and comming off a surgery but still a good short workout.

Comment #278 - Posted by: Bells 38/195 at July 11, 2011 11:09 AM

07/09/2011

39:13

SSC

Comment #279 - Posted by: TommyKrackCorn at July 11, 2011 12:36 PM

24:53
12 lb medball
40 lb dumbell

Comment #280 - Posted by: blutke at July 11, 2011 2:18 PM

Man a quick peak at the times makes me feel pretty ashamed but here goes

male, 5'7", 180lbs, 24 yrs

Rx'd 44:40

Started seeing colors at round 3 lol

Comment #281 - Posted by: Sal at July 11, 2011 2:56 PM

Scaled this wayyyy back. Coming back from an injured back.

CFWU X 3

30-20-10 reps of

15lb DB thrusters
Tuck jumps
15lb DB swing

8:12

Comment #282 - Posted by: Henry M at July 11, 2011 3:25 PM

very hot
very sweaty
very tired!!!

36:50

horrible

rip and god bless!

Comment #283 - Posted by: al deezy m/34/150 at July 11, 2011 3:52 PM

33:50
35lb db thruster
28" jumpt to leg ext seat
24k db swing

Comment #284 - Posted by: zenoperegrinus at July 12, 2011 3:50 AM

25.13

Comment #285 - Posted by: inez at July 12, 2011 4:14 AM

As Rx'd 26:17

Comment #286 - Posted by: Brian M/179/29/5'9" at July 12, 2011 10:35 AM

As rx'd: 25:00

Comment #287 - Posted by: therozfather. 31/M/194 at July 12, 2011 7:47 PM

FSx3:225-255-275
HSCx2+20xCOVP PUs(3min):
185-205-225-235-245x1x1x1

short rest then "Morrison"

23:55 - started slow and easy, tried to pace this one.

RIP "Morrison"

Comment #288 - Posted by: brian p m/34/5'8-1/2"/172 at July 13, 2011 7:05 PM

44:49

Comment #289 - Posted by: Keil at July 13, 2011 10:10 PM

m/37/5'9/178
CFWU-3. From home. Superman. Burgener. Done in evening.
30:06
Felt like I should've pushed harder. BJ not bad. Good dip, arm swing & use of hips. WB pretty tough. Tiring but range good. KB not bad. Good job w/hips back, chest up, tight lumbar & o/s of legs.
Did WB outside.
188 max HR, 175 avg.

Comment #290 - Posted by: jrm at July 14, 2011 7:07 PM

33:27 as rx'd with the games standard for the box jumps (standing up fully on the box before jumping down).

Comment #291 - Posted by: Julian at July 16, 2011 10:04 AM

30:48

Brutal. RIP Soldier. May peace be with your family.

Comment #292 - Posted by: Ronnieboy at July 18, 2011 4:06 PM

m/30/5'9"/152

50 rd only

~19:00

4 months off does not help things...

Comment #293 - Posted by: ceaver at July 18, 2011 4:36 PM

33:46

Comment #294 - Posted by: Pacers at July 19, 2011 8:35 AM

rest easy man we got watch

20:54 as Rx'd

Comment #295 - Posted by: paul wojo at July 19, 2011 1:19 PM

rest easy bro we got watch

20:54 as Rx'd

Comment #296 - Posted by: paul wojo at July 19, 2011 1:20 PM

f/27/5'5"/119

14lb wall ball
20" box
1 pood KB

35:48

Comment #297 - Posted by: Natalie at July 19, 2011 1:31 PM

26:32

Comment #298 - Posted by: Kevin - m/39/6'/190 at July 19, 2011 7:59 PM

Paul: 23:49
Gunnar: 25:54
Jen: 31:12
Chris: 36:00
Shaun: 39:00

Comment #299 - Posted by: jenniferw at July 20, 2011 8:03 AM

15:52

Getting back into things.

Had Ali nipping at my heels.

Loved it :-)

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

Comment #300 - Posted by: JT at July 22, 2011 5:59 PM

F/34/142/5'1"

24:27

50-40-30-20-10
10lb ball
18" box jump
25lb k bell

Comment #301 - Posted by: Sharlene at July 23, 2011 6:37 AM

50/m/190

Subbed 20# dumbells for wb. 35:10

Comment #302 - Posted by: denob at July 24, 2011 12:59 PM

Mrs. Miyagi
WB shots with 14# ball and 1 pood KB. Rest as Rx'd.
29:45

Comment #303 - Posted by: Miyagi m/31/165.6# at August 3, 2011 6:21 PM

m/32/5'8"/170

50-40-30-20-10
- 45lb thruster (no ball)
- box jump, 24"
- 55lb DB swing

24:24
73 164 176
600 Cal

Comment #304 - Posted by: Adam Hamm at August 15, 2011 5:10 AM

32.31
12 lb wallball

Comment #305 - Posted by: Faleep at August 16, 2011 7:03 AM

8/11
21:00

Comment #306 - Posted by: bookworm at September 10, 2011 10:38 AM

CFWUx1
31:58

Comment #307 - Posted by: Doug at September 23, 2011 12:48 PM

2nd time ive done this workout. Really worked on my wallballs and rest time. 26:04 RX'd (~ 7:30 mins PR) :D

Comment #308 - Posted by: Jason H. 22 / M / 147 / 5'8" at April 2, 2012 9:29 PM

15:38

Rx'd

26/m/6'4/195

Comment #309 - Posted by: Kozak at May 17, 2012 6:56 PM

60lb thruster for med ball. I think my bjs are way too high.

38:49

Comment #310 - Posted by: andersoncf at July 6, 2012 8:09 AM

3rd time doing this workout, kept the rest time down to a minimum.

22:44 RX'd (3:20 PR!!) :D

Comment #311 - Posted by: Jason H. M/23/5'8"/149lbs at July 5, 2013 5:10 PM

Male 39/5,8/75k
31.09
Had to sub wall balls for 20k thrusters with bar
Awfull

Comment #312 - Posted by: Weebill at October 29, 2013 12:01 PM

M/5'10" 225# 43 - 41:39RX

Brutal, RIP

Comment #313 - Posted by: TJ at January 11, 2014 2:41 AM

Did this for you today, Spec. Morrison--Memorial Day 2014. Gone but not forgotten. RIP.

Comment #314 - Posted by: Barb at May 25, 2014 2:43 PM
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