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

Fitness & Performance

2 total sets…

5 min AMRAP

– 400m run, in remaining time AMRAP…

• 6 alt. DB snatch (50/35)
• 6 box step-ups (20/16”)

R2.5M

5 min AMRAP

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

• 6 goblet hold reverse lunges
• 3 strict pull-ups

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)

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

Fitness

EMOM x 5-7 sets

1: 12/9 cal row

2: 6 up/down + box step up

3: 12-15 RKB swings

4: 9 strict pull-ups

5: 12-15 wallballs

6: rest

Performance

EMOM x 5-7 sets

1: 15/12 cal row

2: 5 burpees + box jump overs (24/20”)

3: 15 RKB swings

4: 10 pull-ups

5: 15 wallballs (20/14)

6: rest

RX+ complete with CTB pull-ups and no rest interval for 8 rounds.

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

Performance

A) E3M x 6 sets:

Set 1: 4 back squats (building set)

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

*heavier than 8/9

Fitness & Performance

B) Strength Option 

3-4 sets for quality:

– 1 lap KB banded chaos carry (green)

– 12-16 alt goblet hold cossack squats

– 8-12 BB bradford presses

– 8-12/side rear delt DB row

OR 

Conditioning Option

10 rounds for time:

– 200m run

After odd sets – 

After even sets – 

– 5 up/down DB devil presses

– 10 prisoner reverse lunges

– 5 lemon squeezes