WOD
CrossFit WOD, September 13, 2023
5 Rounds:
15/10 Calorie Echo Bike
10 Burpee Pull-ups
400 Meter Farmers Carry
3 Rounds:
15/10 Calorie Echo Bike
10 Burpee Pull-ups
400 Meter Farmers Carry
1 Round:
15/10 Calorie Echo Bike
the Farmers Carry is done twice
10 Burpee Pull-ups
Dumbbells: 50 / 35 lb’s
Time Cap: 30 Minutes
CrossFit WOD, September 12, 2023
For Time (15 Minute Cap):
30 Power Cleans
600 Meter Run
20 Front Squats
600 Meter Run
10 Squat Cleans
600 Meter Run
Barbell: 155 / 105
CrossFit WOD, September 11, 2023
Partner WOD
2,001 Meter Row
343 Double Unders
110 Dumbbell Box Step-ups (20″)
2,977 Meter Row
Dumbbell: 50 / 35 lb
2001: Year
343: Fire Fighters Lost
110: Flights of Stairs Fire Fighters Climbed in World Trade Center
2,977: Lives Lost
CrossFit WOD, September 9, 2023
Partner WOD
3 Rounds
800m Run
30 Wallballs 20/14lbs
3,000m Row
RUN TOGETHER split reps and meters
CrossFit WOD, September 8, 2023
all sets performed at 80-85% same weight across all sets
3 Rounds x AMRAP 4:
20 Deadlifts 185/135
max box jumps (24/20″)
score is number of total box jumps
20 minutes for total calories
1 minute ski erg + 4 minute bike
2 minute ski erg + 3 minute bike
3 minute ski erg + 2 minute bike
4 minute ski erg + 1 minute bike
CrossFit WOD, September 7, 2023
5 Rounds For Time:
40 Sit-ups
3 Rounds of Cindy:
200m Farmers Carry 50/35lbs
1 Round of “Cindy”
5 pull ups
10 push ups
15 air squats
CrossFit WOD, September 6, 2023
same weight across
aim for 75%-80%
AMRAP 15:
30/24 Calorie Row
10 Clean & Jerks 115/85
CrossFit WOD, September 5, 2023
For Time
300 DU
2 Mile Run
100 T2B
*Partition However You’d Like
CrossFit WOD, September 4, 2023
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
You can partner and split the reps
CrossFit WOD, September 2, 2023
Partner WOD ADV RX
Cash-In 800m Run Together
3 Rounds
50 Burpees
40 Pull-ups
30 Pistols
20 KBS 24/16kg
10 HSPU
Cash-out 800m Run Together
RX
Cash-In 800m Run Together
3 Rounds
50 Burpees
40 Pull-ups
30 Air Squats
20 KBS 24/16kg
10 Single Arm KB Push Press 5/arm for each partner
Cash-out 800m Run Together
*split reps
Squat Clean
On the Minute x 20:
1 Squat Clean
*Build Every 2 Sets [10 Weight Jumps]