Friday 181123

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WOD

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Bert

Complete 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

Goal = 50 minutes or less.

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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.

Don’t Be Scared!

A hero WOD on Black Friday is just what you need! Don’t be scared by this workout. It looks long, and it is. But that’s OK. You’ve got time! The goal for this workout is 50 minutes or less. There’s a lot of volume here so if you’ve been inconsistent or are new to CrossFit, you’re going to need to cut it back. Below are some examples for how you might approach it. If you’re planning to try RX and know you can handle the volume, go for it. And if at 50 minutes you want to keep pushing to get through it, that’s cool too. Just know that at the top of the hour the coach is going to start warming up the next group. If you don’t mind, we don’t mind!

Below is a good option if the runs are ok but the volume for the movements needs to be decreased:

40 burpees
400-m run
80 push-ups
400-m run
120 walking lunges
400-m run
160 squats
400-m run
120 walking lunges
400-m run
80 push-ups
400-m run
40 burpees

This is a good option for someone who is new to CrossFit or needs to decrease both the run and movement volume:

20 burpees
200-m run
30 banded push-ups
200-m run
40 walking lunges
200-m run
50 squats
200-m run
40 walking lunges
200-m run
30 banded push-ups
200-m run
20 burpees

There are lots of ways to approach it. Talk with your coach and we’ll make it just right for you!