Push Press
15 Minutes to build to 1 rep max


20/16 Calorie row
30 Box jump overs (24″/20″)
40 Push press (95#/65#)
30 Box jump overs
20/16 Calorie row

Power Hour:

“The Seven”

7 Rounds for time
7 Handstand pushups
7 Thrusters(135#/95#)
7 Knees to elbows
7 Deadlifts(245#/165#)
7 Burpees
7 Kettlebell swings(70#/53#)
7 Pullups

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Scott M. working his way up to a heavy 3 rep back squat.


Athlete Profile: Scott Morris


Department of the Navy

First CrossFit WOD(other than “Baseline” or Fundamentals):

First Thought After First CrossFit WOD:
I didn’t know a ten pound wall ball could hurt so bad. After Officer Candidate School, I thought I was fit. Nope. No one really explained any sort of strategy on breaking 150 wall balls up and the guy next to me nearly did it unbroken. I tried to keep up. I walked bowed legged for the rest of the week and stairs were out of the question.

Before CrossFit I Did:

Bro gym things. I focused really on a 5×5 powerlifting program while in college and ran a little bit. But I definitely would never say I was fit. I played a little Club Lacrosse, too. It wasn’t until I meet Olivia that I learned what CrossFit was. (I balked at the idea because you know, bro gyming was “going well.”) The real turning point for me was seeing my classmates at OCS who did CrossFit kick butt and leave all of us sucking wind to keep up.

Favorite CrossFit Movement:

Pull-ups, absolutely. Preferably chest to bar. Now that I have finally learned to kip a little, it makes it a world of difference in the higher volume WODs.

Least Favorite CrossFit Movement:
Thrusters. Whoever made this movement should have thought of the pain and suffering we all go through when this gets programmed. Don’t get me wrong, if I only have one movement to do for the rest of my life it would probably be this one. But come on, can we just do pull-ups instead?

Most Surprising Accomplishment:
Being able to perform the Olympic lifts, especially the snatch. That’s one of the most complex movements I have learned. I have had a lingering shoulder problem since college and with some help from Dan and Shawn I have been able to dramatically increase my mobility and overall form on this lift. Slowly but surely I am getting better and one day I will reach my goal of a bodyweight snatch.

Best Part About Kitsap CrossFit:
Being able to head to a class and workout with my wife and friends for the best hour of my day. The little community we have does not just stop at the front door, but getting together for bonfires, runs, hikes or cookouts on the weekend make this a true community with the same goal, fitness through community.

Short Term Goals:
I have a couple short term goals. But the biggest two are getting a muscle up and being able to accomplish double unders without leaving whip marks on my arms and legs after 5 attempts.

Long Term Goals:
Continue to make fitness and health a major component of my life. Build the foundation early so I can keep up with kids and not be that guy who can’t even bend over to pick his kid up.

Favorite Food:
My favorite healthy food would definitely be smoked Tri-Tip. We get a big packet for the week and smoke it for some easy meal prepped dinners through out the week. There is nothing better than reheating in a pan with some stiry-fry vegetables.

My favorite non-CrossFit approved food would definitely be those glazed almonds/pecans/cashews you find at county fairs or ball games. I can put a serious dent into any of those little red bags of warm goodness and not feel any remorse.

Favorite Activities Outside Of The Gym:
Up in the PNW, Olivia and I definitely enjoy getting out and riding our mountain bikes or finding a good hike. I have always been one to wander outdoors so any good fishing or hunting trip will always get me going. I also like to golf but CrossFit hasn’t really helped with my slice all that much…

Share with us your “Why”:
After seeing what poor food and health choices can lead to and how they compound over the years, I took a hard look at myself to see where I was heading. I may not be heading to any major competitions but I want to be able to maintain my health and fitness to go out on those long hikes, go kayaking, backpacking and hunting with my kids when I am older and still show them up. I like doing what I do now at 27 and want to still be doing it when I am 72.