Warm-up: Coach’s Choice
Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 x 2)
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (25 Minute Time Cap)
10 Deadlifts (135/95)
20 Lateral Burpees over the Bar
30 Double Unders
Stimulus/Focus: This will be a cardiovascular WOD. Find a steady pace. Deadlifts should be unbroken. If you cannot do double unders, do 90 singles.
Cool Down: 3 Rounds
5 Barbell Rollouts
15 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (20 Minutes to Find Your 1 RM)
WOD: 20 Minute AMRAP
10 Knees to Elbow
3 Wall Walks
Stimulus/Focus: This WOD is taxing on the midline and shoulders. The long time domain will force you to take breaks. Try to keep them short. Strive to keep your K2E in two sets per round and your walk walks steady. Aim for 8 rounds.
Cool Down: Tabata Superman Holds
Warm-up: Coach’s Choice
Strength/Skill: Push Press (5 x 4 x 3 x 2 x 1)
Start a75% and get AHAP. Lift on a 2-minute clock.
WOD: 10-20-30-40-50 (30 Minute Time Cap)
Push Press (75/55)
Wall Balls (20/14)
Double Unders
Stimulus/Focus: This WOD will be challenging on your muscles and lungs. Find a way to break the rounds that will give you a chance to breathe. Do not rest long. Find weights that are light for you. If you do not have doubles take on 3:1 singles.
Cool Down: 3 Rounds
5 Strict Pull Ups
10 Wall Ball Ab Mat Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Clean (20 Minutes to Find Your 1 RM)
WOD: 7 RFT (10 Minute Cap)
3 Cleans (165/115)
5 Strict Push Ups
7 Box Jumps (30/24)
Stimlus/Focus: Seven rounds is a head game! Just keep working. No time to rest. That will come when you are finished. The weight of the clean and the height of the box should be challenging. Find scales that challenge you where you are.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (4 x 4 x 4 x 4 x 4 x 4 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 15 Minute GAFAP
2 Floor Press (95/65)
2 Slam Balls (30/20)
4 Floor Press (95/65)
4 Slam Balls (30/20)
*6, 8, 10, 12 . . .
RX+: 185/135 and 50/30
Stimulus/Focus: This WOD is meant to be light and fast. It should be a high volume day. Break when needed, but do so quickly. Stay in the movement as much as you can.
Cool Down: Tabata Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (6 x 3)
Use 80% for all sets and lift on a 3-minute clock.
WOD: 10 Rounds for Reps
1 Minute ME Overhead Squats (75/55)
1 Minute ME Ab Mat Sit Ups
Stimulus/Focus: This WOD will tax your midline. Keep it tight when squatting. Try to squat the entire minute. Aim for at least 15 squats each minute and 20 ab mat sit ups.
Cool Down: Tabata Superman Holds
Warm-up: Coach’s Choice
Strength/Skill: Review WOD Movements and Find a Partner!
WOD: Bert (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.
Stimulus/Focus: This is a Hero WOD we have never done. You’ll see it in the future as an individual WOD. Today it will be partner-style, with work-rest on everything except the runs. See what how far you can get in 45 minutes. The next time we take it on you’ll be on your own with no time cap. 🙂
Cool Down: Partner Choice
Warm-up: Coach’s Choice
Strength/Skill: Front Squat (5 x 5 x 5 x 5 x 5 )
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 21-15-9 (6 Minute Cap)
Front Squat (95/65)
Pull Ups
Stimulus/Focus: Classic CrossFit WOD. Bodyweight and barbell. Moderate load and volume. Aim to never have to break more than once on any round of work. Take short breaks and transition quickly.
Cool Down:4 Rounds
100 Meter Row
5 Strict Push Ups
10 Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (20 Minutes to Find Your 1 RM)
WOD: 3 RFT (12 Minute Time Cap)
21 Hang Power Snatch (115/75)
50 Air Squats
Stimulus/Focus: This WOD is meant to be moderate in load. Aim for a weight you can do in three sets for each round. Take quick breaks between sets and movements. Air squats should be your built in rest. Just keep moving.
Cool Down: 4 Rounds
10 GHD Sit Ups
10 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 30 Seconds Max Reps)
Every three minutes work for 30 seconds to get as many reps as possible. Use 90% for all lifts. Enter your total reps (for all 5 rounds of work) as the first number in strength.
WOD: A Couple Couplets
5 RFT (5 Minute Time Cap)
8 Kettlebell Swings (1.5/1)
6 Wall Balls (20/14)
10 RFT (5 Minute Time Cap)
4 Kettlebell Swings (1.5/1)
3 Wall Balls (20/14)
Stimulus/Focus: These WODs are sprints. Go as hard as you can to give yourself time to rest before starting the second one. Build capacity to push hard in back to back workouts. Weights and targets should be easy for you. You should be able to go fast and unbroken with no rest and fast transitions.
Cool Down: 400 Meter Run with your Wall Ball
