18161 Edison Avenue,
Chesterfield, MO 63005
Units F,G & H
(314) 677-7000

WOD

Hero WOD

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.

Rows Squats HSPU

Pre WOD
Death by Ring Rows
WOD
Back Squats 5×5
Post WOD
Max HSPU in 5 minutes

Pistols Deads PU

Pre WOD
50 pistol squats each leg
WOD
5 rounds
10 Deads 155/95
20 Box Jumps 24/20
10 Pull ups
Post WOD
50 KTE

DU WB SDHP T2B

Pre WOD
Max DU in 2 minutes
WOD
3 rounds
30 WB 20/14
30 SDHP 75/55
Post WOD
50 T2B

Row PP

Pre WOD
Burgener warm up
WOD compliments of CrossFit.com
For time:
Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps

Post WOD
Roll & stretch

BBJ TWB

Pre WOD

50 Burpee Box Jumps 24/20

WOD

Tabata Wall Ball 20/14

Post WOD

Max plank hold

Dips flips and deads

Pre WOD

Death by dips

WOD

AMRAP 20

10 deads 135/95

15 box jumps 24/20

250m row

Post WOD

50 KB flips 53/35

DU KBS PP Burpees

  • Pre WOD
  • 150 DU
  • WOD
  • 5 rounds
  • 15 KBS 53/35
  • 10 PP 95/65
  • 5 Burpees
  • Post WOD
  • roll & stretch!

PU and PU

Pre Wod

Max rep H2H swings in 3min

Wod

AMRAP 15

Run 100ft

10 Pullups

10 Pushups

Post WOD

300 singles for time