Author: pwsadmin

Warm-Up: Coach’s Choice

Strength/Skill: Review the movements and get ready to work!

WOD: Bert

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.

Stimulus/Focus: Hero WOD time! No time cap. Aim for less than 60 minutes. Work with a partner if you would like! Happy Labor Day!

Cool Down: 400 Meter Walk

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm-Up: Coach’s Choice

Strength/Skill: Back Squat

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: 3 RFT (12 Minute Cap)

30 Double Unders

20 Kettlebell Swings (1.5/1)(1/25#)

10 Back Squats (115/75)(75/55)

RX+: (2/1.5)(1.5/1) and (155/105)(105/70)

Stimulus/Focus: This should move quickly. Attempt to do all work unbroken.

Cool Down: 3 Rounds

100 Meter Farmers Carry

100 Meter Run

Warm-Up: Coach’s Choice

Strength/Skill: Shoulder Press

5 x 5

Stimulus/Focus: Complete each set at 80% of your 1 RM. Lift on a 2-minute clock.

WOD: For Time (18 Minute Time Cap)

-21-18-15-12-9-6-3-

Shoulder Press (65/45)(45/35)

Strict Push Ups

*At each (-) run 100 meters (total of 800 meters)(250m bike erg)

Stimulus/Focus: This will be a tough workout because you are using similar pushing muscles. Consider small sets to avoid muscular failure. Rest on the run! 🙂

Cool Down: 3 Rounds

5 Ring Rows

100 Meter Row

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 5 RFT (22 Minute Cap)

15 Box Jump Overs (24/20)

*Masters may step up. Everyone must step down.

12 Dumbbell Deadlifts

9 Dumbbell Hang Power Cleans

6 Dumbbell Push Jerks

RX: (50/35)(35/20)

*Rest 2 minutes between rounds.

Stimulus/Focus: Push hard in each round. You’ll have time to rest before repeating. Strive to complete the work in less than 3 minutes each time.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extenstions

Warm-Up: Coach’s Choice

Strength/Skill: Ring Work: Spend 10 minutes finding a challenging muscle up progression.

WOD: For Total Reps (30 Minute Clock)

5 Minute EMOM:

1 Ring Muscle Up

Then, 20 Minute AMRAP:

5 Pull Ups

10 Alternating Lunges

20 Ab Mat Sit Ups

Then, 5 Minute EMOM:

1 Ring Muscle Up

Stimulus/Focus: This workout will give you a chance to work an advanced gymnastics movement while fresh and while fatigued. Choose a challenging progression for you. Aim for 15 rounds in the AMRAP.

Cool Down: Tabata Superman Holds

Warm-Up: Coach’s Choice

Strength/Skill: Thruster

1 x 1

Stimulus/Focus: Spend 15 minutes finding a heavy single.

WOD: Omar

For Time:

10 Thrusters (95/65 lbs)

15 Bar-Facing Burpees

20 Thrusters (95/65 lbs)

25 Bar-Facing Burpees

30 Thrusters (95/65 lbs)

35 Bar-Facing Burpees

In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011

Stimulus/Focus: Hero WOD! Find a steady pace on the burpees. Complete the thrusters in 2-3 sets each time. Masters: 65/45

Cool Down: 3 Rounds

30 Flutter Kicks

30 Penguin Taps

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm-Up: Coach’s Choice

Strength/Skill: Max Height Box Jump

Stimulus/Focus: Spend 8 minutes jumping as high as you can!

WOD: For Time (30 Minute Cap)

400 Meter Double Kettlebell Farmer’s Carry (1.5/1)(1/25#)

*Every time you put the KBs down, complete 3 burpees.

100 Double Kettlebell Box Step Ups (1.5/1)(1/25#)(24/20)

*KBs held in farmer’s carry position.

*Every time you put the KBs down, complete 3 burpees.

Stimulus/Focus: This will be a grind-mentally and physically. Just settle in and keep moving.

Cool Down: Athlete’s Choice

Warm-Up: Coach’s Choice

Strength/Skill: Push Press

5 x 2

Stimulus/Focus: Use 90% for all sets. Lift on a 2-minute clock.

WOD: 5 RFT (15 Minute Time Cap)

15 Push Press (155/105)(105/70)

20 Toes to Bar

Stimulus/Focus: This should be a heavy barbell. Aim to complete the push presses and toes to bar work in 2-4 sets each time.

Cool Down: 3 Rounds

20 Bar Hops

5 Bike Calories