11. November 2022
Nov
11
WOD 11/11/2022
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2 min. row/ski/bike/run
3 rds
– 10 alt. Front-Foot-Elevated Reverse Lunges i/t
– 5 Push-Up Burpees (Perform 1 Push-Up, then lay down on the floor and finish the Burpee)
– 3 Inchworms
WOD-Prep
– Get athletes set up relatively quickly and let’s light this candle.
Bert (Time)
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
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.
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
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.
https://www.crossfit.com/workout/2018/10/26#/comments
Cooldown/Mobility
1 rd
– 1 min. Foot-Smash w/ Lacrosse-Ball e/s
– 1 min. Calf-Stretch against wall e/s
– 1 min. Foamroll Upper-Back
Freedom (RX’d)
– 50 Burpees
– 400 m. run
– 100 Push-Ups
– 400 m. run
– 150 Walking-Lunges i/t
– 400 m. run
– 200 Squats
– 400 m. run
– 150 Walking-Lunges i/t
– 400 m. run
– 100 Push-Ups
– 400 m. run
– 50 Burpees
Independence
– 40 Burpees
– 400 m. run
– 80 Push-Ups
– 400 m. run
– 120 Walking-Lunges i/t
– 400 m. run
– 160 Squats
– 400 m. run
– 120 Walking-Lunges i/t
– 400 m. run
– 80 Push-Ups
– 400 m. run
– 40 Burpees
Liberty
– 20 Down-Ups
– 200 m. run
– 30 Bar Push-Ups
– 200 m. run
– 40 Walking-Lunges i/
– 200 m. run
– 50 Squats
– 200 m. run
– 40 Walking-Lunges i/t
– 200 m. run
– 30 Bar Push-Ups
– 200 m. run
– 20 Down-Ups
Target timet: 45 minutes
Time cap: 45 minutes