Dissecting “Kelly”

Friday 120120

“Dissecting Kelly

In teams of two, complete this 30-minute AMRAP:
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20#/14#)
Team members will alternate tasks, with only one member working at any one time.

Just to clarify: Kelly (pictured below, demoing amazing mobility) is NOT up for dissection today… ; )

Paleo is getting popular
Everything but the quack / How to make smoked duck
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Slutty calamari / Chiles rellenos

“The purpose of mastering weightlifting technique is to ultimately make the movements so natural that all of a lifter’s focus and energy can be channeled into producing power.”
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Congrats to Team Omega, our most recent Elements grads (Tue/Thur @ 12:30pm):

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High Noon Hero WOD Update

Hey guys! Great job “Hammer”-ing the WOD last weekend. Each weekend the HNHW grows and grows, so it is time we grow the HNHW to match that enthusiasm. As you may have already read on the blog, we will be running 3 WOD classes each Saturday going forward: 11:45am, 12:30 PM, and 1:15 PM. Please plan accordingly, and to secure your slot please register for one of the 3 WOD heats via our Zen Planner calendar. This will help us get you set up and running the WOD as quickly and smoothly as possible.


50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20#/14# ball
Box jump, 24″/20″ box
Kettlebell swings, 24kg/16kg

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.
“Scottie” Morrison joined the army after one of his friends lost his life in Afghanistan. All told, at least 4 other graduates of his high school died in service to our country. Think about what you would do to honor a friend while hitting this WOD hard with those around you.

See you this weekend at any one of the 3 newly scheduled WOD times.

-HNHW Crew

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Here’s what’s on tap for Saturday’s regular WOD classes:

Snatch pull – 5 x 5 @ 96%
Back squat – 2 x 5 @ 75%, 4 x 5 @ 80%


  • Anonymous

    A: 1st Attempt @ JT … 21-15-9 … 31:12 – FAILURE… 21 HSUPs were fine – last two sets of 15 & 9 i had to do 30 second holds. 

    B: Pavel Pull Ups: 15-14-13-12-11-10

  • Anonymous

    Dissecting Kelly with Scott.  6 rounds + 25 Box Jumps

  • BenS

    Dissecting Kelly w/ Wayne: 6 rounds, Rx’d

  • Awesome workout with Amanda this morning.
    Team Kelly:  6 rounds plus 20 box jumps

  • Cassie

    Team CassDickie/CaDickie/Dickshew/KawKawArAr (I could go on)
    6 rounds rx’d
    We are NOT conditioned, but it was a blast!

    • Sean M.

      Dickshew – FTW

  • Anonymous

    Will and I tagged teamed Kelly this morning together.

    Then we did the workout and got 8 rounds + 5 wall balls. 9 was the goal

  • Anonymous


  • Peter F

    Instead of negotiating a team WOD including two movements that I can’t do right now, I decided to have at Hammer. 

    85 pounds- 29:19.   This is usually where I say “couldda gone heavier”, but nope!  85 felt just about right. 

  • Sara

    Randy- 5:18 rx’d

  • Asegal04

    Wod: 6.3 rounds

    Good to partner up with Shannon

    Post wod was snatches, which are coming along

  • Sam Gaberal

    5 x 3 front squats at 255

    5/3/1 bench

    3 x 8 chins

    50 burpees for time 2:30 something.

    • Sam Gaberal

      Sorry 3 by 5 next week will be 5 by 3