Fitness & Performance
2 total sets…
5 min AMRAP
– 400m run, in remaining time AMRAP…
R2.5M
5 min AMRAP
– 500/400m row, in remaining time AMRAP…
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
Monday 8/28
Fitness
A) E4M x 4 sets:
– 8 deadlifts (building each set)
– 16 alt DB renegade rows
– 8-16 banded tricep push-downs
B) E60S x 10-20 sec
– 2 DB up/down devil presses
– 4 hanging knee raises
– 6 prisoner reverse lunges
Performance
A) E4M x 4 sets
Set 1: 8 deadlifts (building set)
Sets 2-4: 8 deadlifts @ 2 RIR
*Heavier than 8/18
B) E60S x 10-20 sec
– 2 DB devil presses (35/25s)
– 4 toes to bar
– 6 prisoner reverse lunges
*If not enough 35/25s, pair up with one person going on a 30 sec delay
Tuesday 8/29
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
B) 4 rounds for time:
– 400m run
– 12-9-6-3 double DB hang power clean + push press
Performance
A) E2M x 8 sets
– 1.1 power clean + push jerk clusters
*rest 10 sec between each rep
B) 4 rounds for time:
– 400m run
– 12-9-6-3 power clean + push jerk (135/95)
Wednesday 8/30
Fitness & Performance
2 total sets…
5 min AMRAP
– 400m run, in remaining time AMRAP…
R2.5M
5 min AMRAP
– 500/400m row, in remaining time AMRAP…
R2.5M
5 min AMRAP
– 20 double unders
– 6 dips
– 6 box step-ups
R2.5M
Thursday 8/31
Fitness & Performance
A) E4M x 4 sets:
– 5-8 BB bench press @ 1-2 RIR
– 8-12 tall kneeling banded lat pull-downs
– 10-14 banded face pulls
*Heavier than last week
Fitness
B) E2M x 8-12 sets:
– 12/9 cal row
– 6-9 push-ups
– 9-12 RKB swings (53/35)
Performance
B) E2M x 8-12 sets:
– 15/12 cal row
– 9 push-ups
– 12 RKB swings (53/35)
Friday 9/1
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
Saturday 9/2
Fitness
TBA
Performance
TBA
Sunday 9/3
Open Gym 10-12pm
Fitness & Performance
2 total sets…
5 min AMRAP
– 400m run, in remaining time AMRAP…
R2.5M
5 min AMRAP
– 500/400m row, in remaining time AMRAP…
R2.5M
5 min AMRAP
– 20 double unders
– 6 dips
– 6 box step-ups
R2.5M
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
B) 4 rounds for time:
– 400m run
– 12-9-6-3 double DB hang power clean + push press
Performance
A) E2M x 8 sets
– 1.1 power clean + push jerk clusters
*rest 10 sec between each rep
B) 4 rounds for time:
– 400m run
– 12-9-6-3 power clean + push jerk (135/95)