12/2 🇺🇸 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
Friday 12/1

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
Thursday 11/30

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
Wednesday 11/29

Warm up 

Combo activation #8

3 rounds 10 reps

  1. Lateral band walks (band on ankles)

  2. Lateral plank walk (light band on wrists)

  3. Wood chops or KBS (all 3 directions)

  4. V-up (Right/ Left)

  5. Ring /door way/ band rows

  6. Complex- In straddle/ later lunge L/R inch worm + 2 push ups

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

3 rounds AFAP:

50 band/ring/TRX/bar rows

30 squat SB squats

*3 minute rest period

Game:

3 rounds AFAP:

50 SB ground to over head

*3 minute rest period

Cash out:

3 rounds AFAP:

6 minute SB run or SB step ups

Bonus

???

Ray Traitz
Tuesday 11/28

Warm up 

Double DB warm up

2x *reps coach’s choice 

  1. Deadlifts

  2. Lateral jumps over DBs

  3. Squats

  4. Lateral jumps over DBs

  5. Press

  6. Lateral jumps over DBs

  7. Power cleans

  8. Lateral jumps over DBs

  9. Thrusters 

  10. Lateral jumps over DBs

Partner WOD

25 minute ping pong:

3x (5 DB thrusters)

3x (20 second sprints)

3x (4 devils press

3x (4 burpees)

Ray Traitz