WOD Blog
 | Thu, Jul 4 2024 |  |
 | Sat, Jul 27, 2024 at 1:15pm River Party - 3420 Cedar Springs Lane, Meadow Vista |
| Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (67 days ago) |
MORRISON(Time, Rx2, Rx3) This CrossFit hero workout is dedicated to U.S. Army Specialist Scott Morrison. Rx 50-40-30-20-10 reps for time: Wall-ball shots (14/20 lb) (9/10 ft) Box jumps (20/24 in) KB swings (35/53 lb) – Step down from the box. INTERMEDIATE/Rx2 50-40-30-20-10 reps for time with a partner: Wall-ball shots (10/14 lb) (9/10 ft) Box jumps (20/24 in) KB swings (35/53 lb) – Step down from the box. BEGINNER/Rx3 40-30-20-10 reps for time with a partner: Wall-ball shots (6/10 lb) (9/10 ft) Box step-ups (12/20 in) KB swings (18/26 lb) – Step down from the box. _______________________________________ INTENDED STIMULUS 18:00-24:00; advanced athletes may be able to go faster. Long, high-volume triplet. Med ball and kettlebell loading should allow for at least 10-20 unbroken reps at a time.
|
|
|
