“Having Our Way”

With a Partner
4 Rounds
800 Meter Row
8 Wall Walks
10 Strict Pull Ups

With a Partner
4 Rounds
600 Meter Row
50 Plank Taps
20 Ring Rows

WOD GUIDANCE & GOALS
We’re going LONG with a BUDDY today! Target 4 minutes or less on the row. You’ll need to hold a 2:00/500m split. Typically when we do an EMOM with wall walks the target is 5 reps in :60. If you scale to three wall walks for an EMOM, do less reps today and complete them in 2:00 or less. And for the pull ups, do two sets of 10 reps, or four fast sets of five reps to complete them in :60-:90. Scale the number of reps to half before using a band or doing ring rows. Target 30 minutes.

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Press
5×3, across
at 85-90%

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you work up to a 8.5-9/10 effort for your strict press working sets. Remember to keep your legs locked and no arching backward. Take at least two minutes between sets so your arms are completely recovered!

Post Weight to Comments. Compare Scores HERE.

“Private Landing”

4×2:30 on/:60 off
5 Shuttles
10 Toes to Bar
5 Shuttles
10 DB Deadlifts
*in remaining time max dubs

Weight: 50/35

4×2:30 on/:60 off
5 Shuttles
10 Knee Ups
5 Shuttles
10 DB Deadlifts
*in remaining time max attempts

Weight: 35/20

4×2:30 on/:60 off
3 Shuttles
10 V-Ups
3 Shuttles
10 DB Deadlifts
*in remaining time max singles

Weight: 25/15

WOD GUIDANCE & GOALS
Shuttle runs!! Run 5 shuttles (down and back = 1 shuttle) in around :30 or less (scale to three shuttles if it’s taking longer.) Then, keeping the kipping motion, complete 10 toes to bar in no more than two sets (:30). Run another 5 shuttles, followed by 10 unbroken, dumbbell deadlifts (:20). In any remaining time (about :30) do as many double unders as possible. Target 20-30 reps per interval. Record total reps.

Courtesy of Ibex

Post Total Reps to Comments.

“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.

Post Time to Comments. Compare Scores HERE.

“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.

Post Total Reps to Comments. Compare Scores HERE.