wods

Monday December 3, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 wall balls

10 abmat sit ups

10 back extensions

Strength:

Squat clean and jerk 3-2-1-1-1-1

WOD:

Run 1 mile AFAHP

Then 15-10-5

Thrusters (95/65)

Bar facing burpees

Do a 50 meter prowler push after each round (45/35)

Post mile time and total time.

Thursday November 29, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 pull ups

10 ghd sit ups

10 good mornings

10 squats

Strength:

Back squats

1x10 warm up set, 3x10 or 3x12-15 working sets

WOD:

16 calorie row

12 v ups

10 front squats (135/95)

8 kb rows per side (70/45)

AMRAP 20 

Friday November 16, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

Strength:

Bench press 

1x10 warm up set, 3x10 or 3x12-15 working sets

WOD:

Run 200 meters

5 box jumps 30/24

9 kettle bell chest press per side 53/35

14 toes to bar

5 rounds for time.

Thursday November 15, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

5 hand release push ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Back squats 

1x10 warm up set, 3x10 or 3x12-15 working sets

WOD:

8 overhead squats (115/75)

16 kb swings (53/35)

32 double unders

AMRAP 18 minutes

Must accumulate 50 calories on the bike during the WOD

4 rounds minimum for RX

Wednesday November 14, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 v ups

10 good mornings

10 prisoner lunge steps

Strength:

Deadlifts 1x10 warm up set, 3x10 or 3x12-15 working sets

WOD:

14 kettle bell rows (70/45)

12 ball slams (25/15)

10 sumo deadlifts (205/135)

8 box jumps (24/20)

Row 250 meters

5 rounds for time.

Tuesday November 13, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 wall balls

10 abmat sit ups

10 back extensions

Strength:

Clean and jerk 3-3-2-2-2

WOD:  

5 power clean to overhead (115/75)

7 strict pull ups

9 aab calories

11 ghd sit ups

AMRAP 20 minutes

Monday November 12, 2018

"Bert"

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

Friday November 9, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 supine ring pull ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Hang power cleans 5-5-3-3-3

WOD1:

21-15-9

Hang power cleans (115/75)

Wall balls (20/14)

WOD2:

15-10-5

Sandbag G20 (50/35)

Box jumps (20 inch)

Burpees

 

Thursday November 8, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 push ups

10 ghd sit ups

10 good mornings

10 squats

Strength:

5 L pull ups

10 goblet squats (70/53)

15 v ups

Run 400 meters

AMRAP 25 minutes 

Wednesday November 7, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Shoulder press and deadlift

1x10 warm up set, 3x10 or 3x12-15 working sets

WOD:

8 dumbbell power clean to push press (50/35)

10 aab calories

12 sumo deadlift high pulls (95/65)

100 meter farmers/pinch carry M(70/35) W(45/25)

5 rounds for time.

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