Featured Image – HERO WOD MORRISON – U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, 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. First posted July 4 2011.
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RX, LITE and HOME WOD
1) HERO WOD – MORRISON
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, 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.
First posted July 4 2011
Last Tested 11 April 2020…Complete 50-40-30-20 and 10 rep rounds of the following FT:
Wall Balls (9.1kg/6.3kg) OR Sub Thrusters (25kg/15kg)
Box Jumps (61cm/51cm)
Kettlebell Swings (24kg/16kg)
TC – 30 min
Score = Time/TC plus 1 sec/rep missed
You can use a WB OR Thrusters BB/DB/KB/WB – Use whatever loading you have (Rnd to closest load i.e. 7.kg DB or 8 kg KB)
Box Jump or Broad Jump (1.24m/1m)
KBS – Ruck sack/Back Pack
Int1/2 – same
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), BSO (61/51cm) or BJ (1/0.8m), 16/12kg
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), BSO (51cm)/ BJ (0.8/0.5m), 12/8kg
Beg3 – 40-30-20-10 Reps w 20min TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), BSO (41cm)/Bp Broad Step (0.6m/0.4m), 8/5kg
Chat to our coaches about completing extras from Tier 1 of our competitors program!
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on email@example.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 6th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018). See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/
Cool-down/Trigger Ball/Foam Roll/Stretch