Just keep getting stronger

Saturday 120121

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

* * * * *
Today’s Hero WOD:

Due to popular demand, starting today, we will run 3 Hero WOD classes each Saturday: 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 (no need to register for any of the regular-WOD classes). This will help us get you set up and running the WOD as quickly and smoothly as possible.

“Morrison”

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.

Thanks to everyone who came out to hear 2010 CF Games champ Graham Holmberg speak last Wednesday night at our new space:


* * * * *
Here’s what’s on tap for Sunday’s WOD classes:

A: Clean & jerk – 2 @ 75%, 1 @ 80%x, 1 @ 83%, 1 @ 85%, 1 @ 83%, 1 @ 80%

B: 5 rounds for time of the following:
12 knees to elbows
12 clapping Push-ups

Responses

  • Jim S

    The schedule is a little bit difficult to read. Just to be clear, are there still regular wod’s at 12 and 1pm? Or has the hero wod’s replaced them? Thx

  • Michael North

    A: 95
    B: 235/235/255/255/255/275

  • Josh R

    Does this mean the hero WODs are only :45 long? Including warm-up etc? Because I would like to do this one RX’d but I think that might be 45 minutes alone.

  • BenS

    Morrison: 36:49 Rx’d. I’m sore.

  • Asegal04

    185, 185, 205, 205, 225, 235×4. Backsquats

  • dan def

    A iphone was left at the 26th street location this afternoon.  It is behind the front desk. 

    • Nick W.

      Dan, thanks for retrieving. Must have fallen out of my jacket. I’ll pick it up at gym tmw. Thanks, Nick

  • Anonymous

    Made up Randy. I have been scared of this workout for over a year. Tried to beat Sara’s time but lost grip strength with 20 left. I claim that doing it with a cold bar and no chalk at 28th was the difference. 5:36

    Broke it up: 20, 15, 10, 10, 5, 5, 2, 3, 3, 2
    Goal was: 20, 15, 10, 10, 10, 10

    • Sara

      I finally beat you at a WOD!!!!!!!!!  

      • Anonymous

        You will always beat me at lifting ones. You beat me at that 12 minutes of cleans front squats and push presses too. Let’s do them together more

        • Sara

          Deal.  You can try to get un-skinny and I’ll try to get taller.  

  • Jim S

    A: 5x 95, 115, 115, 115, 135
    B: 5x 155, 155, 165, 175, 175, 180
    + 1@205 and 1@215 (pr)

  • Sara

    “Morrison”  28:19 rx’d.  I just woke up from a 3 hour nap.  Guess this made me more tired than I thought.  

    • Pumpkin

      Maybe ’twas I who made you more tired than you thought…

      • Sara

        Teaching you how to do muscle-ups is pretty exhausting…

  • Nick W.

    Morrison: 30:16 rx’d

  • Puentesof

    Morrison 25:52

  • Anonymous

    Morrison:  29:19

  • Rory

    A. 95/115
    B. 185/185/225/225/225

    Strict pullups 12,10,8,6,4