Monday, 29 May 2023

Join us today, Monday, 29 May for our annual Memorial Day Hero WOD and potluck!

Class starts at 0900, and potluck will start shortly after completion of WOD, approximately 1100.

Friends and family are welcome to join us for WOD and food!

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.

MSG Joshua L Wheeler who was Killed In Action on October 22, 2015. He was a US Army Special Forces Operational Detachment-Delta Master Sergeant. He served for more than 20 years and left behind a wife and four sons. MSG Wheeler “was a fan of old-school PT style workouts.”

The “Wheeler” Hero WOD was created by CrossFit 611 (Southern Pines, NC, USA). The significance of the numbers in the workout: 21 Gun Salute; 4 Sons; 10/22/15 – Date of death; 11 Bronze Stars; 20 Years of Service.

MSG Wheeler was not a member of CrossFit 611 but the mother of his oldest three boys was a prior employee of CrossFit 611’s child care, and his boys participated in the kids program. He lived in the Southern Pines community, and many of the gym’s members knew him and/or served with him.

Conditioning:

Hero WOD, 3-person team versions

“Morrison”

50-40-30-20-10 rep rounds of:

Wall-ball shots (20/14) @ (10/9′)

Box jumps (24/20″)

Kettlebell swings (53/35)

For time

(20:00 cap)

…Rest 5-minutes, then…

“Wheeler”

21 Flutter kicks (4-count)

2,100 meter run

…then, 4 rounds of:

10 Pull-ups

22 Sit-ups

15 Push-ups

11 Burpees

20 Squats

For time

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