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50-40-30-20 and 10 Rep Rounds Of:
Wall Ball Shots, 20/14 10'
Box Jumps, 24"/20"
Kettlebell Swings 1.5p/1p

B Scale: 40-30-20-10 reps for time
C Scale: 30-20-10 reps for time or NFT

There is a 30 minute cap on this workout

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.

Post rounds and Rx to comments.
compare to 7.13.11

Sameer P. is ready for KB swings!

Happy Birthday, Julie B. (aka Jules)!

Due to the Holiday Weekend, Saturday's Active Recovery and Sunday's Teaser Class has been canceled!

Murph Day is 5 days away.....

The CFSBK Softball Team!

We are a couple weeks away from our first ever CFSBK softball game!  Our first game is Monday 6/4 at 6:15 in Redhook and we're still looking for folks to be on our team.  David our fearless leader, has agreed to sponsor our league fee so team members will only need to contribute a few bucks each to play...plus the cost of tshirts and post-game beers, of course.  All levels are welcome!  We've already got a trip to the batting cages scheduled to tune up our mad skillz.  In the words of our Team Captain Dan H., "Guys this is functional fitness. Glassman wants us to play sports. Lets do it!"  

If you're interested or have any other questions, please contact dh3 at dhalioua(at)gmail.com -or- Jess at Jessica(at)CrossFitSouthBrooklyn.com.  


What's your favorite Summertime sport?
How to Get Sh!t Done Working From Home Greatist.com
45 places to go in 2012 NY Times

Reader Comments (34)

HAPPY BIRTHDAY JULES! (Who was in class at 7 AM...I sure as hell don't wake up for 7 AM on my birthday!)

Morrison in 25:52, with 8' wall balls and step ups instead of box jumps, everything else Rx'd. I'm glad I decided to start with step ups from the beginning as things would have disintegrated fairly quickly if I'd tried to do box jumps the whole time. Step ups allowed me to spend more time moving and less time staring at the box.

May 23, 2012 | Unregistered CommenterStella

Also, if you were in Van 1 of Ragnar team Skull & Borg and didn't get your race decal, I have it. You get until the end of the week to claim it, then they go bye-bye!

May 23, 2012 | Unregistered CommenterStella

6am with Coach Josh.

Hit the 30min time cap for Morrison Rx'd at 424 reps. That's 4 wall balls into the round of 10. Probably needed another 1-2min to finish off the workout. Feeling fairly crushed right now, but I actually enjoyed this workout. Box jumps were the biggest limiter, though I'm getting better at cycling them and springing off the landing.

Murph on Monday is going to feel like a recovery day after this week.

May 23, 2012 | Unregistered CommenterPeter

Favorite summertime sport. For me, golf, no brainer. golf golf golf. The best. In terms of coaching, baseball. unbelievably fun!

May 23, 2012 | Unregistered CommenterJR

MGMT: birthday Julie and I will be out of town on Monday. Any chance we could make up Murph at 7 AM on Wednesday?

May 23, 2012 | Unregistered CommenterStella

Yes please MGMT! Let us dooo eeeet on Wednesday! That would mean: kickoff birthday with Morrison and ending with Murph. Oh hey.. that means 7-days of celebrating! Approve.

PS: CFSB! Apparently there is something going down next Tuesday that will involve belated birthday drinking and such per Stella and KH. ALL are welcome! Yeah!

May 23, 2012 | Unregistered CommenterJules

Squat (Recovery): 225x3x3

Press (Wendler 3/week): 145x5
5th rep was pretty slow, but had one left in the tank.

Deadlift (Wender 3/week): 320x7
Felt fine until the last rep which was hard. My back fatigued so I called it a set.

Overall I'm enjoying Wendler in that there's less anxiety than there would be on Intensity day (since at this point I'm not going to fail) and it's much faster than Volume day-- plus it's nice change. That said, I'm not pushing super hard, I mean it's difficult, but not crazy which is maybe what I need right now. I'm going to do three workouts this week since we're leaving for vacation Monday.


My favorite summer sports are scuba diving, skating (downhill) and grilling. I haven't done any diving in two years, so I'm really looking forward to being underwater next week.

May 23, 2012 | Registered CommenterRob Is

Favorite summer time sport is pick up basketball. There's a real beauty to a good game of pick up. The self-enforced norms are really strong. I wish the NBA would learn something from it, namely, stop calling charges.

May 23, 2012 | Unregistered CommenterJoel W.

Favorite summertime sport: beach volleyball. Access to sand volleyball courts is something I miss about living Chicago - they're everywhere there!

I haven't played tennis is years, but that would probably be a close second.

May 23, 2012 | Unregistered CommenterKMo

Fav summer sport: wiffle ball, easy. Sitting by an ocean drinking comes in close second.

Stella and Jules - Dmak has called for a few folks to make up Murph with him on Tuesday. You should link up!

May 23, 2012 | Unregistered CommenterFox

Stella and Jules,

We'd prefer it if you made up Murph during a Rest Day on either Tuesday or Friday. And as Fox mentioned, Dmak is recruiting folks to join him on Tuesday evening!

May 23, 2012 | Unregistered Commentermgmt

I have a camping trip planned for the weekend, so I'm also going to miss Murph.

Anyone up for a Tuesday 7am makeup?

May 23, 2012 | Unregistered CommenterSarah M

50-40-30 + 5 wall balls.

I'm a little tired today. I was getting pretty burnt so I'm not sure how long it would have taken to finish it up.


May 23, 2012 | Unregistered CommenterIsaac Green

i would like to agitate for a june 6th murph makeup

May 23, 2012 | Unregistered CommenterSameer

Was going to say baseball, but wiffle ball was genius. Also, has anyone done this workout RXd in under the cap? I did 40-30-20-10 in 26:03, but suspect I would have needed another 7-8 mins for the 50 round.

May 23, 2012 | Unregistered CommenterJason

Favorite summertime sport is lazy bike riding. Oh wait that isn't a sport. Maybe frisbee?

I have 40 minutes to figure out how to scale this, eeeeek....

May 23, 2012 | Unregistered CommenterBethany B.

If Tuesday is preferred, and it's possible to do it at 7 AM instead of at open gym, then Sarah M: you're on.

May 23, 2012 | Unregistered CommenterStella

This workout was brutal!!!! rx'd at 29:57!!

May 23, 2012 | Registered Commenterarturo ruiz

Almost Rx, skipped the 40 round and used 20kg. everything got real sloppy and towards the end the wall ball and kettle bell hit me in the face a couple times (jk sorta). need to get some better form, mental toughness and grunting going. 29:30. not yet a beastmaster.

May 23, 2012 | Unregistered CommenterRon W

scaling is my friend.

10lb ball (10ft target), 20in box, 12kg kettlebell overhead

time: 10:56

plus a jog around the block cuz I was feeling frisky.
bit of stretching, 2 min row, and foam-rolling to cool down

box jumps felt surprisingly put together. wall balls were the limiting factor.

May 23, 2012 | Unregistered CommenterWhit

fave summertime sport: outdoor salsa dancing. trust me, in new york, that is a sport.

May 23, 2012 | Unregistered Commentermichele ma belle

Murph make up note -- Change in plans puts us here for this weekend so I will be doing Murph for the first time with everyone else!!! I am very excited. For those of you that are making it up, find someone to do it with - I’ve done it 3 times by myself and it’s lonely!

Todays Morrison was a tough one. The volume definitely caught up to me.
30:26 rx (Fox let me finish as I was close). I have her all she’s got (add Scotty brogue) and couldn’t get under the 30.

May 23, 2012 | Unregistered CommenterDMak

6 pm with Coach Fox
I did the "B-" Workout, as we have no dubbed it
at 40 I did step ups
and halfway through 40 I switched to Russian KB swings
everything else RX
I was WAY too overzealous at the get go

Also I got sick on my walk home. I blame Coach Fox.

My favorite summertime sport is Outdoor Drinking. And yes, that's a sport. I'm pretty sure it's in the Olympics this year. Totally in the Olympics.

May 23, 2012 | Unregistered CommenterShaye

Well, shit, I’ll take it! I just looked up last years and I didn’t even finish the 20 round! I’ll take that as a PR. One caveat -- I did step ups on the box jumps (strategy was to move straight through the BJ without stopping - definitely helped).

By the way that was supposed to be "I gave her all she’s got."

May 23, 2012 | Unregistered CommenterDMak

Capped off 50-40-30-17 wall balls

Totally planned to scale until my the bazinator (who ended up being my partner) said he was doing it RX'd and just planned not to finish.

So why not just workout for 30 minutes straight knowing you wont finish?

Not great but not as brutal as the last two days. Will take tomorrow off though.

I look forward to doing this again.

May 23, 2012 | Unregistered Commentershawn$

oh i did scale to a 20 inch box

May 23, 2012 | Unregistered Commentershawn$

Morrison was brutal, I just got up from having drinks with a friend at a bar and my legs were like, whoa.

Last time I did this one was July 2011, and I scaled to 40-30-20-10 with 8' target, 16" BJs, and russian swings. Finished in 19 minutes something.

Today I went for the full 50 etc. and only scaled to 8' target and russian swings. At the 20 rep mark I switched to step ups instead of box jumps because I started thinking that I might not finish. I made it in 27:57 - so proud of myself for doing the full workout instead of starting with 40. Even though it was rough, I like doing the longer workouts because you can really pace yourself rather than sprinting out of the gate. The only thing I'm nervous about is what's gonna be on tap for tomorrow... already looking forward to back off week!

May 23, 2012 | Unregistered CommenterKH

I got the scaling correct on this one, was aiming to get under 20 minutes because anything longer tends to wreck my blood sugars. I did the 40-30-20-10 version with RX'd weights but a lower WB target, face-height swings and mostly step-ups with some jumps. 17:06. Still made me want to throw up big time, especially during the cool-down jog because Douglas street be STANK.

May 23, 2012 | Unregistered CommenterBethany B.

Holy moly, that was killer. 50 - 40 - 30 - (20 wallballs and 10 box jumps). I knew I wasn't going to finish this one, but I figured I'd just give it a go at Rx (with Russian swings) and commit to 30 minutes of suck. I appreciated the verbal encouragement as I went for those last few jumps to cap off half of the round of 20, getting the tenth one as 29:59 flashed on the screen. Definitely a first class ticket to nausea town.

May 23, 2012 | Unregistered CommenterJon F.

Strength Part Deux.

Watching everyone "do" Morrison just wore my ass slam out.

WU 45x5 95x5 135x
3x5 @ 160 nice and easy. the ankle is better every day. need to settle back and not worry so much. went forward a bunch tonight.

WU 45x5 95x5 115x3
3x5 @ 125

10, 10, 14 body weight only.

May 23, 2012 | Unregistered CommenterCorbett

Did 40-30-20-10 14#, 10' target, 20" box, 16kg russian kb - 16:47
Rep scheme was good for me, but I feel I should have done prescribed weights.

Also forgot to put my time on the whiteboard :-(

accessory work:
pullups 4 4 4 4 3

May 23, 2012 | Unregistered CommenterJames N.

Wow, today was a brutal workout, and seeing my lovely strength training comrades looking cool on the platform didn't help:) Did the Rx'd weights for 40-30-20-10 at 20:18, but the box jumps were mostly step ups, and moved to Russian kettle bells after the first round. Still, it feels good to be back in classes. Now basking in the post CF glow.

May 23, 2012 | Unregistered CommenterNoor Alam

My second date with Morrison and he was just as brutal as I remembered.

28:32 rx'd.

During my first round of wall balls, I spent time thinking about how I should have scaled the workout and how I would not finish sub 30. But somehow today was exactly 90secs faster than last July. Wall balls were my time suck. Started out thinking I could hit 15 and then 10's like I did in the Open WOD but that was just silly. I started out with 10 and then realized that sets of 5 were more appropriate for me. Box jumps were pretty good and I tried getting at least sets of 10, with a splash of 15's. KB swings were harder than I expected. Had to force myself to minimally stick with sets of 10.

The Myer's really kicked ass tonight! I had McDowell right next to me and I didn't even flinch when he lapped me. And across the room, I kept trying to catch up with Ellie but couldn't Nice work guys! Maybe you'll post and let others stare in awe at your accomplishments. ;)

Cooldown run around the block was brutal at first, but appreciated afterwards. My low back is pretty fried though and I can already feel the soreness coming in my legs. Gotta love crush week!

May 23, 2012 | Unregistered Commenterlady fox

And, my fav summertime sport is softball! Though Shaye's sport of Outdoor drinking might be tied.

May 23, 2012 | Unregistered Commenterlady fox

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