WOD

Fitness

A) E2M x 8 sets

Odd sets:

– 8/side DB split squats

– 16 alt KB gorilla rows

Even sets:

– 8-12/side half kneeling landmine presses

– 12-16 leg lift-overs

Performance

A) E2M x 8 sets

– 1 power clean + push jerk

*rest 10 sec between each rep

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 12-16 DB floor press

– 4-8 strict leg raises

– 8-12/side half kneeling banded high rows

– 16-24 alternating DB/KB walking lunges

OR

Conditioning Option

10, 15 or 20 sets:

– 40 sec row or bike

– 20 sec rest (slow spin for bike)

*Goal is to stay at 80-90% with consistent output

Fitness

A) E4M x 5 sets:

– 6 deadlifts (building each set)

– 16 alt DB renegade rows

– 8-16 banded tricep push-downs

B) EMOM x 10-20 sets:

– 6 hang DB snatches (50/35)

– 4 strict pull-ups

– 2 up/down + box step-ups

Performance

A) E4M x 5 sets

Set 1: 6 deadlifts (building set)

Sets 2-4: 6 deadlifts @ 2 RIR

*Heavier than 8/28

B) EMOM x 10-20 sets:

– 6 hang DB snatches (50/35)

– 4 pull-ups

– 2 burpee + box jump overs (24/20”)

Fitness & Performance

2 total sets…

5 min AMRAP

– 400m run, in remaining time AMRAP…

• 3 DB devil cleans (Fitness: up/down version)
• 6 box step-ups (20/16”)

R2.5M

5 min AMRAP

– 500/400m row, in remaining time AMRAP…

• 9 RKB swings (53/35)
• 3 toes to bar

R2.5M

5 min AMRAP

– 20 double unders

– 9 air squats

– 6 dips

R2.5M 

Fitness

A) E3M x 6 sets:

– 4 back or box squats

– 8-12 DB seated Arnold presses

– 4 DB/KB batwing rows w/ 6 sec pause

B) 5 rounds for time:

– 12/9 cal row

– 6 DB hang power cleans

– 12 wallballs

– 3 burpees

R60S

Performance

A) E3M x 6 sets:

Set 1: 4 back squats (building set)

Set 2-5: 4 back squats @ 1-2 RIR

*heavier than 8/25

B) 5 rounds for time:

– 15/12 cal row

– 5 power cleans (115/75, 95/65)

– 15 wallballs

– 5 burpees over the barbell

R60S

Hero WOD “Bert”

Performance

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

Fitness I

For time:
40 burpees
400-m run
80 push-ups
400-m run
120 walking lunges
400-m run
160 squats
400-m run
120 walking lunges
400-m run
80 push-ups
400-m run
40 burpees

Fitness II
For time:
20 burpees
200-m run
30 knee push-ups
200-m run
40 walking lunges
200-m run
50 squats
200-m run
40 walking lunges
200-m run
30 knee push-ups
200-m run
20 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.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

Fitness

For time with a partner:

– 80 cal row

– 80 RKB swings (53/35)

– 80 BB elevated push-ups

– 400m run (together)

– 80 air squats

– 80 inverted BB rows

– 80 cal row

Performance

For time with a partner:

– 100 cal row

– 100 RKB swings (53/35)

– 100 push-ups

– 400m run (together)

– 100 air squats

– 100 inverted BB rows

– 100 cal row

Fitness

A) E2M x 8 Sets

Odd sets:

– 8-12/side SA DB incline press

Even sets:

– 12-16 alt. landmine cossack squats

– 8-12 ring rows

*Last day for these movements

Performance

A) E2M x 8 sets

Sets 1-2: 3 position snatch (high, hang, low)

Sets 3-4: 2 position snatch (hang, low)

Sets 5-8: 1 low hang snatch

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length bent over hand over hand sled pull

– 8-12 BB bradford presses

– 8/side box step downs (no push off!)

– 8/side half kneeling banded dynamic pallof twist to stop

OR 

Conditioning Option

10, 15 or 20 sets:

– 30 sec row or bike

– 30 sec rest (slow spin for bike)

*Goal is to stay at 80-90% with consistent output