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Tuesday 9/8/20

Strength:
Every 3:00 x 4 Sets
10 Barbell Bent Over Row
10 DB Arnold Press
Super set the two movements, heavy but unbroken

Conditioning
AMRAP 20
30/24 Calorie Row
10 Hang Power Cleans 135/95
20 Box Jump Overs 24/20″

Monday 9/7/20

Hope everyone has a great Labor Day!
We have 4 class times offered at 7am, 8am, 9am, and 10am

Conditioning:
“Partner Bert”
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees
*split reps down the middle, run together

Background: Dedicated to U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, who 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.”

This “Bert” Hero WOD was first posted as the workout of the day on the CrossFit Main Site for October 26, 2018 (181026).

Saturday 9/5/20

For Time:
600 Meter Run
30 Chest to Bar Pull-ups
600 Meter Run
50 Alternating Dumbbell Power Snatches (70/50)
600 Meter Run
30 Chest to Bar Pull-ups
600 Meter Run
Time Cap 30:00

Friday 9/4/20

Strength:
Clean & Jerk
12:00 to establish a 1RM
Rest 2:00
AMRAP 3
Max Reps @ 80% 1RM

Conditioning:
AMRAP 10
5 Squat Clean 155/105
10 Toes to Bar
5 Squat Clean 155/105
20 Push Ups

Thursday 9/3/20

Strength:
Back Rack Lunge
Every 4:00 for 3 Sets
20 Walking Lunge Steps (10/leg)
Small weight increase each set

Conditioning:
3 Rounds
30 Air Squats
300m Row
10 Power Snatch 135/95
Rest :60
15 Min Cap

Wednesday 9/2/20

Strength:
Front Squats
EMOM for 12:00
1 Rep at 75%+ w/ :02 pause

Conditioning:
Every 3:00 x 5 Sets
30 KB Swings 53/35
20 Sit Ups
Max Bar Muscle Ups in remaining time

Tuesday 9/1/20

Skill:
Toes to Bar
Go for 1 max set at appropriate progression after practice

Conditioning:
For Time
3 Rounds
1000/900m Row
30 Burpees
Rest 3:00
26 Min Cap

Monday 8/31/20

Strength:
Power Snatch + Overhead Squat
In 8:00 establish a 1RM
rest 2:00
EMOM until failure complete
1 Power Snatch + 1 OHS @ 80%
1+2, 1+3, 1+4, etc..
8 Min Cap

Conditioning:

For Time
4 Rounds
12 Front Squats 135/95
10 Power Cleans 135/95
8 Alternating Front Rack Lunges 135/95
15 Min Cap

Friday 8/28/20

Strength:
Back Squat
Every 3:00 for 3 Sets
10 Reps
Weight can increase across sets

Conditioning:
5 Rounds
20 Wallballs 20/14
15 KB Swings 70/53
10 Burpee Box Jump Overs 24/20″
18 Min Cap