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
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.
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
"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.
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
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
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.
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 push ups
10 strict toes to bar
10 good mornings
10 prisoner lunge steps
Strength:
Bench press and back rack lunge steps
1x10 warm up set, 3x10 or 3x12-15 working sets
WOD:
15 calorie row
15 hand release push ups
15 kb swings (53/35)
15 ghd sit ups
15 overhead plate lunges (45/35)
AMRAP 20 minutes
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 3-3-2-2-2
Or Thruster 5-3-2-2-2
WOD:
5 squat clean thruster (95/65)
8 pull ups BK
11 burpees
Run 250 meters
5 rounds for time!
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 supine ring pull ups
10 abmat sit ups
10 back extensions
10 wall balls
Strength:
Hang power clean 5-3-1-1-1-1
WOD:
"Fight Club"
1 minute thusters (95/65)
1 minute power cleans (95/65)
1 minute box jump overs (24/20)
1 minute pull ups
1 minute AAB calories
1 minute rest
3 rounds for total reps.
