“Bert”

With a Partner
50 Burpees
100 Push Ups
150 Walking Lunges
200 Squats
150 Walking Lunges
100 Push Ups
50 Burpees
Run 400 Meter After Every Movement

With a Partner
35 Burpees
70 Push Ups
105 Walking Lunges
140 Squats
105 Walking Lunges
70 Push Ups
35 Burpees
Run 300 Meter After Every Movement

With a Partner
25 Burpees
50 Push Ups
75 Walking Lunges
100 Squats
75 Walking Lunges
50 Push Ups
25 Burpees
Run 200 Meter After Every Movement

WOD GUIDANCE & GOALS
With your partner, divide reps anyway anyhow! For the burpees and push ups, do smaller sets (5-10), and for the squats and lunges do bigger sets (10-20). After every movement you and your partner will both run the designated amount of meters at the same time. Target 40 minutes.

BERT
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.

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“Weekend Challenge”

10 Rounds
with a Barbell
10 Curls
10 Press
10 Tricep Extensions
10 Back Squats
10 Lunges
10 Bent Over Rows
10 Rotators

Weight: 45/35

10 Rounds
with a Barbell
10 Curls
10 Press
10 Tricep Extensions
10 Back Squats
10 Lunges
10 Bent Over Rows
10 Rotators

Weight: 35/25

8 Rounds
with a Barbell
8 Curls
8 Press
8 Tricep Extensions
8 Back Squats
8 Lunges
8 Bent Over Rows
8 Rotators

Weight: 25/15

WOD GUIDANCE & GOALS
Do NOT underestimate this workout! You’ll have 35 minutes to complete the barbell series. Keep movements unbroken, and no breaks between movements. You can rest at the end of every round (no more than :60). Quality over speed!! Record your time.

Courtesy of ButteryBros

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Deadlift
5×3, across

WOD GUIDANCE & GOALS
HEAVY DAY!! Five sets of three reps is no joke at 85% (8.5/10 effort.) Your body is going to feel smoked after today’s lift. Even on your first set of three deadlifts, reps TWO and THREE will feel heavy. By the last set, your body should be spent and you should not want to lift the bar but you CAN!! Take at least two minutes between lifts.

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“Run It Up”

1 Mile Run
50-40-30-20-10 Double Unders
25-20-15-10-5 Pull Ups
25-20-15-10-5 Push Ups
1 Mile Run

1 Mile Run
15-12-9-6-3 Attempts
25-20-15-10-5 Banded Pull Ups
25-20-15-10-5 Push Ups
1 Mile Run

800 Meter Run
75-60-45-30-15 Single Unders
25-20-15-10-5 Ring Rows
25-20-15-10-5 Knee Push Ups
1 Mile Run

WOD GUIDANCE & GOALS
Run the first mile at your 5k pace (steady), and be ready to do your first set of double unders as soon as you finish. Do pull ups in sets of 5-10, and push ups in sets of 3-5, never going to failure to save your arms for later rounds. The final mile, go as fast as possible. Target 30 minutes and cap at 35 minutes.

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“Falling Back”

5 x AMRAP 3
15/12 Calorie Bike
20 Russian KB Swings
Max Sit Ups
Rest 1 Minute

Weight: 70/53

5 x AMRAP 3
12/9 Calorie Bike
20 Russian KB Swings
Max Sit Ups
Rest 1 Minute

Weight: 53/35

5 x AMRAP 3
9/6 Calorie Bike
20 Russian KB Swings
Max Sit Ups
Rest 1 Minute

Weight: 35/26

WOD GUIDANCE & GOALS
In three minutes, complete the bike (:60) and kettlebell swings (:40-:60) in around two minutes, leaving you one minute to do as many sit ups as possible. Target 30+ reps per round. Record your total reps.

Post Total Reps to Comments. Compare Scores HERE.

“Fight Gone Bad”

3 Rounds of AMRAP 1
At Each Station
Wall Balls
Sumo Deadlift High Pull
Box Jump, 20″
Push Press
Row
Rest

Weight: 20/14, 70/53, 75/55

3 Rounds of AMRAP 1
At Each Station
Wall Balls
Sumo Deadlift High Pull
Box Jump, 20″
Push Press
Row
Rest

Weight: 14/10, 53/35, 65/45

3 Rounds of AMRAP 1
At Each Station
Wall Balls
Sumo Deadlift High Pull
Step Up, 20″
Push Press
Row
Rest

Weight: 10/6, 35/26, 55/35

WOD GUIDANCE & GOALS
This one is a FAVORITE for a lot of you, so dig in! Do big sets (wall balls, SDHP and push-press) or continuous movements (box jumps and row) for the entire minute. Move as quickly as possible from set to set knowing you get a break after the row. If you do take a break, time your rest. The minute goes by quickly. Target 15-25 reps per station each minute, and record total reps.

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“Chalky”

30 Rounds
5 DB Deadlifts
5 Burpees
5 Shuttle Runs
5 V-Ups

Weight: 50/35

30 Rounds
5 DB Deadlifts
5 Burpees
5 Shuttle Runs
5 Tuck-Ups

Weight: 35/20

30 Rounds
5 DB Deadlifts
5 Burpees
3 Shuttle Runs
5 Tuck-Ups

Weight: 25/15

WOD GUIDANCE & GOALS
FAST reps and transitions are key to completing today’s workout! DB deadlifts will take no more than :10, burpees :15-:20 and v-ups around :05-:10. The killer will be the shuttle runs. Each shuttle is 25 feet down and back (10 lengths) which takes :60. If your first round takes more than :90, cut the shuttle to three reps (6 lengths). Target 45 minutes.

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“Open Arms”

4 Rounds
400 Meter Run
12 Handstand Push Ups
12 DB Thrusters
6 Rope Climbs

Weight: 50/35

4 Rounds
400 Meter Run
12 Abmat Handstand Push Ups
12 DB Thrusters
3 Rope Climbs

Weight: 35/20

4 Rounds
300 Meter Run
12 DB Seated Press
12 DB Thrusters
12 Ring Rows
12 Strict Knee Ups

Weight: 25/15

WOD GUIDANCE & GOALS
Rope Climbs!! Start each round with 400 meters (2:00), jogging the last 50 meters to recover for the handstand push ups. Try to do the handstand push ups unbroken set round one, then possibly break them into sets of 8 and 4, or 6 and 6. Spend no more than :60 on them. Like the handstand push ups, the first set of DB thrusters keep unbroken but then you may have to break them in later rounds. Then…ROPE CLIMBS! Each climb takes around :10, so like the handstands spend no more than :60 on the climbs. Scale the number of climbs to fit the time domain. Target sub 20 minutes.

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“Overload”

3 Rounds
500 Meter Row
15 Attempts
30 Sit Ups

3 Rounds
300 Meter Row
60 Double Unders
20 Sit Ups

WOD GUIDANCE & GOALS
Spend around 2:00 on the row, :45-:60 on the rope, and :45-:60 on the sit ups. Since the row takes up the majority of time every round, get uncomfortable here and row at a moderate pace! Take a big breath before the double unders and try to go unbroken. Then recover on the sit ups. Target 12 minutes.

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