WOD Monday 10/12/2018

A) 18mins to find your highest:
Vertical jump

B) Amrap in 12mins of:
7 Box jumps, 36″ (30″)
14 Kettlebell swings, 32kg (24kg)

Post load, box height, rounds and reps to comments.

WOD Saturday 08/12/2018

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.

“Bert”

Individually or in pairs complete the following,

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

-Both athletes complete run but will accumulate required reps together.
-Both athletes CAN work at the same time through entire WOD.

Post time to comments.

WOD Friday 07/12/2018

Back squat
1-1-1-1-1-1-1

-From the racks.

Post all loads for working sets to comments.

WOD Thursday 06/12/2018

As many rounds as possible in 20mins of:
10 Alternating deadball cleans, 35kg (25kg)
20 Alternating dumbbell snatch, 22.5kg (15kg)
30 Abmat sit-ups

Post loads, rounds and reps to comments.

WOD Wednesday 05/12/2018

A) 20mins to work on skills
-Come prepared.

B) Amrap in 7mins:
20 Dumbbell push press, 22.5kg (15kg)
40 Double unders

Post load, rounds and reps to comments.

WOD Tuesday 04/12/2018

Tabata push jerk
Rest 3 minutes
Tabata chest-to-bar pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Men: 42.5kg
Women: 30kg

Post load and total reps for each exercise to comments.

WOD Monday 03/12/2018

A REMINDER THAT OUR CF 4551 “CHRISTMAS TIMETABLE” HAS BEEN RELEASED. IT WILL BE KEPT IN THE “NEWS AND EVENTS” SECTION (ABOVE) FOR YOUR CONVENIENCE THROUGHOUT THE HOLIDAY PERIOD.
HAPPY BIRTHDAY JAMES!!

4 Rounds for time:
20 Squat cleans, 52.5kg (35kg)
Run 800m

(Ellie 30.58 rxd)

Post load and time to comments.