Wednesday 181107

21-15-9 reps for time of:

Overhead squats

Box jumps

Men: 135-lb. OHS, 30-in. box

Women: 95-lb. OHS, 24-in. box

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Post time to comments.



Related content:

• The Overhead Squat

• The Box Jump

Tuesday 181106

4 rounds for time of:

100-ft. walking lunge

30 GHD sit-ups

30 pull-ups

Scroll for scaling options.

Post time to comments.



Related content:

• The Walking Lunge

• The GHD Sit-up

• The Kipping Pull-up

Sunday 181104

Shoulder press 3-3-3-3-3-3-3 reps

Karen

Karen

For time:

150 wall-ball shots

Men: 20-lb. ball to 10-ft. target

Women: 14-lb. ball to 9-ft. target

Scroll for scaling options.

Post time to comments.

Compare to 170105.



Related content:

• The Wall Ball

• Scaling "Karen" With CrossFit X-treme Athletics

Friday 181102

3 rounds for time of:

Run 400 meters

21 sumo deadlift high pulls

12 burpees, jumping over the barbell

Men: 75-lb. SDHP

Women: 55-lb. SDHP

Scroll for scaling options.

Post time to comments.

Compare to 140924.



Related content:

• The Sumo Deadlift High Pull

Wednesday 181031

3 rounds of:

Max reps of strict pull-ups

Max reps of shoulder presses, 115 / 75 lb.

Max-calorie row in 20 seconds

Max L-sit hold for time

Start a clock and begin an attempt at each exercise every 3 minutes.

Scroll for scaling options.

Post score for each exercise to comments.



Related content:

• The Pull-Up

• L-Sit Variations

Tuesday 181030

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Scroll for scaling options.

Post loads to comments.

Compare to 170813.



Related content:

• The Hang Power Snatch

Monday 181029

15-12-9 reps for time of:

Thrusters

Muscle-ups

Men: 135 lb.

Women: 95 lb.

Scroll for scaling options.

Post time to comments.

Compare to 170120.



Related content:

• Coaching the Thruster

• The Kipping Muscle-Up

Saturday 181027

Complete as many rounds as possible in 12 minutes of:

7 box jumps

14 kettlebell swings

Men: 36-in. box, 32-kg kettlebell

Women: 30-in. box, 24-kg kettlebell

Scroll for scaling options.

Post rounds completed to comments.



Related:

• The Box Jump

• The American Kettlebell Swing

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



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.