Yesterday, we did the Hero WOD "Morrison". Hero WODs are some of the most intense CrossFit workouts! These WODs have been named after a fallen Hero. Keep in mind all of the men and women in uniform this Fourth of July holiday who have given up or risked their lives to keep us all safe!


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

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.

To see a complete list of Hero WODs, check out this website: