MONDAY 9.2.24

“Bert”

For Time:

50 Burpees

400 Meter Run

100 Push Ups

400 Meter Run

150 Walking Lunges

400 Meter Run

200 Squats

400 Meter Run

150 Walking Lunges

400 Meter Run

100 Push Ups

400 Meter Run

50 Burpees

RX+ Weighted Vest (20,14)

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.

SATURDAY 8.31.24

Teams of two. One athlete works at a time.

AMRAP in 40 minutes (ladder style):

(10 reps of each, then 20 reps of each, then 30 reps…etc.)

Synchronized squats

Single arm DB devil press (50,30) RX+(55,35)

DB box step over (50,30) RX+(55,35) (24”,20”)

Toes to bar

Shoulder to overhead (115,80) RX+(135,95)

Calorie row

*Calorie count for male/female teams is 9,18,27…etc.

*Calorie count for female/female teams is 8,16,24…etc.

FRIDAY 8.30.24

Strength

Hang power snatch + hang squat snatch

Work up to heavy complex

AMRAP in 20 minutes (ladder style):

10 Russian KB swing (70,53)

5 Overhead squat (95,65) RX+(115,80)

5 Pull up RX+(chest to bar)

1 Wall walk

20 Russian KB swing (70,53)

10 Overhead squat (95,65) RX+(115,80)

10 Pull up RX+(chest to bar)

2 Wall walk

30 Russian KB swing (70,53)

15 Overhead squat (95,65) RX+(115,80)

15 Pull up RX+(chest to bar)

3 Wall walk

40 Russian KB swing (70,53)

20 Overhead squat (95,65) RX+(115,80)

20 Pull up RX+(chest to bar)

4 Wall walk

…etc.

THURSDAY 9.29.24

Strength/skill

4 sets:

3-5 Strict press *increasing

2-3 Rope climbs

3 rounds for time:

400 Meter run

35 Double under

15 Single arm DB hang power clean & jerk (right arm) (50,30) RX+(55,35)

35 Double under

15 Single arm DB hang power clean & jerk (left arm) (50,30) RX+(55,35)

20 Box jump over (24,20)

WEDNESDAY 8.28.24

Strength

Barbell deficit reverse lunge

4x8 each leg, non alternating

*Begin standing on 45lb plate. Increasing weight

5 rounds for time:

10 Deadlift (245,170) RX+(275,195)

15/12 Calorie bike *reset monitor

20 Wall ball (20,14) RX+(25,20)

MONDAY 8.26.24

Strength

Squat clean

Work up to heavy single

3 rounds for time:

200 Meter run

12 Hang power clean (135,95) RX+(165,115)

200 Meter run

12 Front squat (135,95) RX+(165,115)

200 Meter run

12 Shoulder to overhead (135,95) RX+(165,115)

SATURDAY 8.24.24

Teams of two. One athlete works at a time.

For time:

3 rounds:

30 Hang power snatch (95,65) RX+(115,80)

50 Hand release push up

40/36/32 Calorie bike *reset monitor

3 rounds:

40 Box jump (24,20)

50 KB goblet squat (53,35) RX+(70,53)

40 Pull up RX+(chest to bar)

3 rounds:

200 Meter run together

30 Burpees to plate *two foot takeoff, no extension required

40 Plate overhead reverse lunge (45,35) RX+(65,55)

FRIDAY 8.23.24

Strength

Overhead squat

5x3-5 increasing

3 rounds:

With 8:00 on the clock, perform:

800 Meter med ball run (20,14) RX+(25,20)

With remaining time, AMRAP of:

15 Wall ball (20,14) RX+(25,20)

12 DB alternating step up (50,30) RX+(55,35) (24”,20”)

8 Deadlift (225,160) RX+(245,170)

*Rest 4:00 after each round.

*Score is total rounds + reps on AMRAP.

THURSDAY 8.22.24

Strength

Split jerk (from rack)

Work up to heavy set of 2

For time:

1500/1200 Meter row

150 Double under

75 Russian KB Swing (70,53)

25 Shoulder to overhead (115,80) RX+(135,95)

5 Wall walk

1000/800  Meter row

100 Double under

50 Russian KB Swing (70,53)

20 Shoulder to overhead (115,80) RX+(135,95)

4 Wall walk

750/600 Meter row

75 Double under

35 Russian KB Swing (70,53)

15 Shoulder to overhead (115,80) RX+(135,95)

3 Wall walk

*Reset monitor

WEDNESDAY 8.21.24

Strength

Back squat

Work up to heavy set of 3

5 rounds for time:

15 Toes to bar

12 Bar facing burpee *two foot takeoff

9 Hang squat clean (135,95) RX+(165,115)