Workout of the Day
“Morrison”
For Time:
50-40-30-20-10 Reps Each Of
Wall Ball Shots (20lb,10ft / 14lb,9ft)
Box Jumps (24/20″)
KB Swings (32/24kg)
Notes
This CrossFit Hero workout is simple and straightforward, but with 450 total repetitions, it’s also pretty grueling. Don’t let a negative mindset get the best of you today. You can do it!
As prescribed, the KB swings are overhead/American style. Scale to Russian height swings if needed.
Target < 35 min. Scale as needed.
Scaling Option A
50-40-30-20-10 Reps Each Of
Wall Ball Shots (14lb,9ft, 10lb,8ft. 8lb)
Box Jumps (20/16/12″)
KB Swings (24/16/12kg)
Scaling Option B
40-30-20-10-5 Reps Each Of
Wall Ball Shots
Box Jumps
KB Swings
(Choose weights and heights that allow for consistency)
“Morrison” is a memorial workout for U.S. Army Spc. 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 Sept. 26, 2010, from injuries suffered on Sept. 25, 2010, when insurgents in Kandahar, Afghanistan, attacked his vehicle with an improvised explosive device.
(Group Class Programming WK5/8 )
CFSBK is your one stop shop for mind and muscle! Max and Kris battling it out in a post WOD chess game.
Free Kipping Pull-Ups and Toe to bar seminar for everyone signed up for the Open!
Join guest coach Cody Mooney on Saturday 2/21 at 2-3:15pm for a free seminar covering kipping mechanics and efficiency on pull-ups and toes to bars. This is a great way to refine your technique prior to the Open. There will also be time for Q&A about other movements and anything related to performance! Sign up links will be available shortly, but you must be registered for the 2026 CrossFit Open to attend.
Cody competed at regionals from the age of 19 in 2014 to 2019, which was his last year competing. He competed individually at the Games in 2017 taking 17th place, and on a team in 2019, taking 2nd place. He also was on the winning team of WZA and Granite Games in 2019 and the 2nd place team in Dubai.