1/1 🇺🇸 HERO SATURDAY 🇺🇸

Bert

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

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.

Ray Traitz
12/31 Friday

Warm-Up 

Plank warm-up #1

30-second plank on forearms

  1. -7 push-ups

  2. 30-second plank on hands

  3. -7 mountain climbers

  4. 30-second plank on the right hand

  5. -7 toe touches from the position above

  6. 30-second plank on the left hand

  7. -7 toe touches from the position above

  8. 30 seconds plan


Partner WOD

20 minute TAG

30 banded SDHP

20-second sprint

30 jump rope/ 15 DU

10 mountain climbers

20-second sprint

Ray Traitz
12/30 Thursday

Warm Up 

KB warm up #1

Banded pull aparts + hitchhikers, 20 reps


3x (coach's choice on reps)

  1. KB around the world

  2. Russian swing

  3. H2H swings

  4. Release

  5. Double-tap

  6. Wall-ball substitute or thrusters


WOD

3 rounds of:

50 sit ups

50 KBS

Ray Traitz