Category: Uncategorized

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

Warm-up: Coach’s Choice

Strength/Skill: Get Ready to Work!

WOD: For Time

Run 400 meters as a group of 4

Pair 1: Zombies
“Walk Like the Dead” (30 Wall Walks)
“Grave Busters” (60 Burpees)
“Brain Toss” (60 Wall Balls) (20/14)
“Bloody Bars” (60 Pull Ups)

Pair 2: Defenders
“Haul off the Dead” (200 Meter Partner Carry)
“Fire Breathers” (200 Double Unders)
“Jump High or Die” (100 Box Jumps) (24/20)
“Skull Crushers” (100 Slam Balls) (30/20)

*Switch WODs when both pairs are finished.

Then, run 400 meters as a group of 4 when both are pairs are finished with both parts of the WOD.

In teams of 4, pair off into 2 sets of partners.
Each pair will perform both runs and both parts of the WOD.
Score is the time to complete all work.
Only one person in each pair can work at a time.
Pairs cannot move to the second part until the other pair is finished with their first part.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (20 Minutes to Find Your 1 RM)

WOD: For Time (22 Minute Cap)
400 Meter Run
21 Deadlifts (50/35)
21 Weighted Box Step Ups (50/35)(24/20)
400 Meter Run
15 Deadlifts (50/35)
15 Weighted Box Step Ups (50/35)(24/20)
400 Meter Run
9 Deadlifts (50/35)
9 Weighted Box Steps Ups (50/35)(24/20)
400 Meter Run

Stimulus/Focus: This WOD will be taxing on your grip and legs. Try not to break each round into more than 3 sets.

Cool Down: 3 Rounds
Banded Achilles Stretch
Banded Hamstring Stretch
*20 Seconds Per Side

Warm-up: Coach’s Choice

Strength/Skill: Thruster (5 x 3)
Use 70% of your 1 RM for all sets. Lift on a 2-minute clock. Work the fast cycle rate.

WOD: Three-Part WOD

WOD 1 for Time (6 Minute Cap)
2 RFT
15 Thrusters (75/55)
15 Buprees over the Bar

WOD 2 for Time (6 Minute Cap)
3 RFT
10 Thrusters (75/55)
10 Burpees over the Bar

WOD 3 for Time (6 Minute Cap)
6 RFT
5 Thrusters (75/55)
5 Burpees over the Bar

Cool Down: Tabata Side Planks

Warm-up: Coach’s Choice

Strength/Skill: Floor Press
Lift on a 2-Minute Clock

5 @ 50%
5 @ 55%
5 @ 60%
4 @ 65%
4 @ 70%
4 @ 75%
3 @ 80%
3 @ 85%
2 @ 90%
1 @ 95+%

WOD: Two-Part WOD

10 Minute AMRAP
5 Floor Press (60%)
5 Strict Push Ups

Stimulus/Focus: This WOD uses similar movements. The short rep scheme will make it manageable, but you will have to break between each movement in order to avoid muscle failure. Strive to do all work unbroken. Transition quickly. Aim for 15 rounds.

10 Minute AMRAP
5 Toes To Bar
5 Ab Mat Sit Ups

Stimulus/Focus: This WOD also uses similar movements. Strive to do all work unbroken. Rest as needed before the toes to bar to make that manageable. Aim for 15 rounds.

Cool Down: Tabata Supermans

Warm-up: Coach’s Choice

Strength/Skill: Review the WOD Movements

WOD: Two-Part Partner WOD

10 Minute Partner AMRAP
Partner 1: 100 Meter Run
Partner 2: ME Double Unders
*Switch
*Score is total reps
*Run=100 Reps

10 Minute Partner AMRAP
Partner 1: 100 Meter Run
Partner 2: ME Wall Balls (20/14)
*Switch
*Score is total reps
*Run=100 Reps

Stimulus/Focus: These WODs are meant to tax you cardiovascularly. Push as hard as you can in each part . . . or use it as active rest for tomorrow’s Open WOD.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Push Press (6 x 2 )
Use 85% for all sets. Lift on a 2-minute clock.

WOD: 24 Minute AMRAP
5 Push Press (135/95)
10 Burpees Over the Box (24/20)

Stimulus/Focus: This WOD will test your mental fortitude and cardiovascular endurance. All work should be unbroken. Scale as needed to make that possible. Break as needed between movements and rounds to keep sets unbroken. Aim for 10 rounds.

Cool Down: Tabata Handstand Holds