FUNday

15min Indian Sandbag RUN

Kettlebell Carry Variations 

4 Rounds for TIME of: 

 10 Sledge Hammer Strikes 

 10 Tire Flips

 10 Pull-UPs

Our thought are with everyone impacted by this tragedy. 

Thursday

DEADLIFT: 5-5-5-5-3-3-3

MAX Height Box Jumps

9 Deadlift Mistakes 

Wednesday

AMRAP in 15min of:

 10 Toes-2-Bar

 20 Box Jumps 

 10 Shuttle Runs

Tuesday

Part 2.

Monday

10-9-8-7…..1 Reps for TIME:

Power Cleans (155/95)

Bench Presses (205/135)

Pull-UPs

"You do not pick the fight, the fight picks you. A fight will not be what you want it to be. It will be what it is, and it will be ugly."

                                   -Dave Spaulding

HERO “BERT”

Bert

For 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

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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.

Thursday

Shoulder Press, Push Press, Push Jerk

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps