Bert

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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.

  • If you are participating in our 4 week challenge this workout is worth 2 points no matter which option you choose!

“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

Intermediate Option
For time:
40 burpees
400-m run
80 push-ups
400-m run
120 walking lunges
400-m run
160 squats
400-m run
120 walking lunges
400-m run
80 push-ups
400-m run
40 burpees

Beginner Option
For time:
20 burpees
200-m run
30 knee push-ups
200-m run
40 walking lunges
200-m run
50 squats
200-m run
40 walking lunges
200-m run
30 knee push-ups
200-m run
20 burpees

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FitAid link below, portions of your order kicks back to CFU!

https://www.lifeaidbevco.com/resellerprogram/member/join/code/5e7c8953e5dea9.72157765/

Its not too late to join into the “At Home Open” either! Registration is free or you can make a donation to CFU !

www.games.crossfit.com

At home wod- 04/14/2020: For time:

15→1

  • Sit ups

  • Mtn. Climbers

week 4 here we go!

Moving into this last week of the challenge... 7 days are we are all finished!!

This week we are keeping the point system the exact same as last week.

The "daily extras" have changed a little bit though, the movements have been tweaked sightly:

  • Monday - 100 Groiners

  • Tuesday - 200 Jumping Squats

  • Wednesday - 3 min Handstand hold OR 5 min plank (accumulate this time, please do not go 3 minutes straight upside down...)

  • Thursday - 150 Jumping Lunges

  • Friday - 3 min Odd Object Wall Sit (pick any weight or object to hold while you sit, do not let it rest on your lap)

  • Saturday - 100 Push ups

  • Sunday - 200 Russian Twists

During this week we are going to program a couple Hero WODs. These workouts will be worth 2 points if completed! We will make note on our daily posts if it is in fact a hero workout in order to add points correctly.

After week 2 Jaime Curley and John Curtis were the top Male and Female participants!! Closely behind are Janine, Abby, Michelle H, and Peggy!! We shall see what week 3 points will tally up to!!  Remember to submit your points from week 3 by tomorrow afternoon if possible to start a fresh week 4!

Prizes on the line for top M/F and then 2nd & 3rd over all!!

At Home WOD - 20 min AMRAP: Deck of Cards

  • Hearts = Push ups

  • Spades = Air Squats

  • Diamonds = 3x # = plank seconds

  • Clubs = G2OH

  • Joker = 15 Burpees

    • Ace = 1 Rep

    • Jack = 11 Reps

    • Queen = 12 Reps

    • King = 13 Reps

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Happy eAster + hbd pat!

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Wishing you and your families a very Happy Easter.

Also a big happy birthday to Coach Pat!!!

At Home WOD-

Buy-in = 1 mile run

  • rest until the 10:00 mark

10:00-20:00 AMRAP

  • 5 Glute Bridge Walk outs

  • 10 Ojbect Jump Overs

  • 6/6 split squats

Glute Bridge walkouts - laying on back, preform a normal Glute Bridge and while holding hips up walk your feet out as far as you can until you reach a laying down position

Obj. Jump Overs - find any object to jump over

Split Sq- in a Lunge back leg is elevated, try to reach full depth as best as possible while maintaining balance