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Friday 190222
Open Workout 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. rowM 20-lb. wall ball to 10 ft.
W 14-lb. wall ball to 9 ft.
Wednesday 181226
Tabata handstand push-ups
Rest 1 minute
Tabata single-leg squats
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lungesThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Scroll for scaling options.
Post reps for each exercise completed to comments.Related content:
• Tabata Interval Training
• Scaling the Pistol
Friday 181214
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-undersMen: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ballScroll for scaling options.
Post time to comments.Compare to 170115.
Related content:
• WOD 120111 Demo with CFNE Filthy Fifty
Tuesday 181106
4 rounds for time of:
100-ft. walking lunge
30 GHD sit-ups
30 pull-upsScroll for scaling options.
Post time to comments.Related content:
• The Walking Lunge
• The GHD Sit-up
• The Kipping Pull-up
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 burpeesU.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.
Monday 180924
5 rounds for time of:
50 double-unders
50-ft. single-arm overhead lungeMen: 50-lb. dumbbell
Women: 35-lb. dumbbellScroll for scaling options.
Sunday 180812
For time:
100-m walking lunge
100 push-ups
100 medicine-ball cleans
100 pull-ups
100-m walking lungeMen: 20-lb. ball
Women: 14-lb. ballScroll for scaling options.
Post time to comments.Related:
• The Walking Lunge
• The Medicine-Ball Clean
Saturday 180714
4 rounds for time of:
50-ft. overhead walking lunge
25 GHD sit-upsMen: 135 lb.
Women: 95 lb.Scroll for scaling options.
Post time to comments.Compare to 150304.
Related:
• CrossFit WOD 180714 Tips With Rory McKernan
• The Overhead Lunge
Friday 180615
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push pressesThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.
Men: 35-lb. dumbbells
Women: 25-lb. dumbbellsScroll for scaling options.
Post reps completed for each exercise to comments.Related:
• CrossFit WOD 180615 Tips With Rory McKernan
• Tabata With Erik Preston
• Read: Metabolic Conditioning
Sunday 180520
Regionals Event 5
For time:
50 handstand push-ups
50 toes-to-bars
50-cal. bike
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lungeMen: 70-lb. dumbbells, 24-in. box
Women: 50-lb. dumbbells, 20-in. boxScroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180520 Tips With Rory McKernan
• Scaling the Handstand Push-Up (Pike Push-Ups)
• The Dumbbell Overhead Lunge