WOD

THIS WEEK’S WORKOUTS!

This page is updated weekly, so make sure to check back in to checkout the daily workouts.

  • Strength
    Back squat week 3
    5@40%
    5@50%
    3@60%
    5@75%
    3@85%
    1+@95% - goal 6

    Metcon
    3x 2 min
    :30 hollow hold
    max unbroken wall ball 20/14lb 10/9'
    rest 1 min

  • Strength
    Bench Press week 3
    5@40%
    5@50%
    3@60%
    5@75%
    3@85%
    1+@95% - goal 6

    Metcon
    10-1 Pull-up
    1-10 Russian twist 25/15lb

  • Metcon
    AMRAP 15
    20 double-unders
    5 hang power snatches 155/105lbs
    5 strict handstand push-ups

  • Strength
    Deadlift week 3
    5@40%
    5@50%
    3@60%
    5@75%
    3@85%
    1+@95% - goal 6

    Metcon
    3x
    1 min max calorie row
    rest ~2 minutes

  • Metcon
    21-18-15-12-9
    T2B
    Front squats 115/75 lb

  • “Bert”

    For time:
    50 Burpees
    400m Run
    100 Push-ups
    400m Run
    150 Walking Lunges
    400m Run
    200 Air Squats
    400m Run
    150 Walking Lunges
    400m Run
    100 Push-ups
    400m 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.