Saturday (2020MAY30) – WOD

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.

 

WOD:

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

 

Scaling Options:

Option 1:
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

 

Option 2:
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

Friday (2020MAY29) – WOD

Warm-up:

Therapy Squats

4 x 4

Tempo- 4641

then

Coach led dynamic

 

Focus: 

Glute & Ham Work

4 rds 

20 Banded or squat walks

20 Glute bridge

10/10 Single leg Glute bridge

20 Russian Twists

20 Crunchers

20 alt Toe Touches



WOD:

“Kelly” and “inside Kelly”

5 Rounds

400m Run or 20 Burpees

30 Box Jumps

30 Wall Balls

 

Sub Broad jumps & Sh2Sh thruster




Finisher:

TKE’s

3 x 15/leg

 

Class Times & Meeting IDs:

6:00am

CrossFit Indestri

838-4491-1242

 

10:00am

CrossFit WatchTower

850-1865-3884

 

1:30pm

Neuse River CrossFit

895-8735-2970

 

3:45pm CrossFit Kids

Steph & Jen

871-7883-7483

 

4:30pm

CrossFit Indestri

853-5041-6944

Thursday (2020MAY28) – WOD

Warm-up: 

30 on 30 off

Juming Jacks

Burpees

Jump lunge

Tuck Jump

 

then

3rds

Burgener Warm Up

 

Focus: 

Snatch

High Hang

Mid hang

1 Inch above

1 Inch below

Snatch

 

7 sets on the 90s

 

WOD: 

3 Rounds For Time

15 Hang Snatch 75/55#

15cal Row



Recovery:

ROMWOD

 

Class Times & Meeting IDs:

6:00am

Neuse River CrossFit

810-9772-4821

 

10:00am

CrossFit Indestri

879-6665-7644

 

1:30pm

CrossFit WatchTower

875-7873-1499

 

3:30pm Yoga

Neuse River

848-1709-7259

 

4:30pm

Neuse River CrossFit

829-9648-4840

Wednesday (2020MAY27) – WOD

Warm-up: 

5 rds

5 Pass throughs

5 OHS

5 Bottom squat pass throughs

5 inch worm

 

Focus:

OH Squats

E 90’s x 8

 

3-5 OHS with 3 sec pause in bottom

 

WOD:  10 mins

30 secs on

15 sec hold

15 sec rest

 

Details:

 

10 rds for reps

On: DU ( lat hops) 

Hold: Jump rope oe PVC OH Squat Bottom hold

Rest: 10 secs

 

Recovery:

Body Tempering

 

Class Times & Meeting IDs:

6:00am

CrossFit Indestri

890-8168-1735

 

10:00am

CrossFit WatchTower

873-4629-6324

 

1:30pm

Neuse River CrossFit

851-6144-2858

 

3:30pm Mobility

Shannon Ogar

816-5730-3261

 

3:45pm CrossFit Kids

Steph & Jen

880-6613-1170

 

4:30pm

CrossFit Indestri

817-7900-1525

Tuesday (2020MAY26) – WOD

Warm-up

Tabata Alt.

Air Squats

Lat hops

Lunges

Sh.Taps ( plank ) 

 




Focus: 

Cleans-

High Hang

Mid hang

1 Inch above

1 Inch below

Cleans

 

7 sets on 90s

 

WOD: 

14 min Cap

For Time:

100 Db or sandbag Hang Squat cleans 

EMOM – 6 Reverse alt lunges (front rack) 

 

Finisher:

Tabata Russian Twists

 

Class Times and Meeting IDs:

6:00am

CrossFit Indestri

854-5183-7151

 

10:00am

Neuse River CrossFit

898-9753-1752

 

12:00pm Pump Sesh

Kevin Ogar

818-9115-2834

 

1:30pm

CrossFit WatchTower

844-0962-9525

 

4:30pm

Neuse River CrossFit

870-5173-2193

Monday (2020MAY25) – “Murph”

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites & he’d named it “Body Armor”. From here on, it will be referred to as “Murph” in honor of the focused warrior & great American who wanted nothing more in life than to serve this great country & the beautiful people who make it what it is.

 

WOD: 

“Murph” (CrossFit.com 050818)

1 Mile Run

100x Pull Ups

200x Push Ups

300x Air Squats

1 Mile Run

 

Partition the Pull Ups, Push Ups, and Squats as needed. Start & finish with a 1 Mile Run. If you’ve got a twenty pound vest or body armor, wear it.

 

Compare to:

CFWT 2019MAY27

CFWT 2018MAY28

Saturday (2020MAY23)- “Nick” (Park WOD)

U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.

Nick

12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells

 

Class Times & Meeting IDs:

8:00am

CrossFit WatchTower

827 0435 2245

 

9:30am

Bates/Logan Park

 

11:00am

Bates/Logan Park

Friday (2020MAY22) – WOD

Warm Up:

3 Rounds: 

10x Kossack Squats

8x Cave In Squats

6x Z Press

4x Burpees

2x Max Height Vertical Jump Test

 

Focus (Shoulder Health): 

3x E2MO2M:

10x 90/90’s

10x Lateral Raises

10x Front Raises

10x Arnold Presses

10x Bent Rows

10x Smush Press

10x Waiter Press

 

WOD:

10AMRAP:

8(4/4)x Single-Arm Overhead Lunges

16(8/8)x Single-Arm DB Thrusters

Rest 2 Minutes.

8AMRAP:

10(5/5)x Single-Arm Overhead Lunges (35/20#)

20(10/10)x Single-Arm DB Thrusters (35/20#)

Rest 2 Minutes

6AMRAP:

12(6/6)x Single-Arm Overhead Lunges (35/20#)

24(12/12)x Single-Arm DB Thrusters (35/20#)

 

Finisher:

1 Round:

1 Minute: Left Leg Bulgarian Split Squats

1 Minute: Right Leg Bulgarian Split Squats

1 Minute: Right Arm DB Bench

1 Minute: Left Arm DB Bench

 

Class Times & Meeting IDs:

 

Thursday (2020MAY21) – WOD

Warm-up: 

6x EMOM (Alternating):

  • 40s Back Scale (20s Per Leg)
  • 30s Hollow Hold

6x EMOM (Alternating):

  • 40s Front Scale (20s Per Leg)
  • Up to 30s L-Sit

 

Focus (10 Minutes):

Barbell Complex

10x EMOM (Alternating):

  • Odd: Deadlift + Hang Power Clean + Power Clean + Push Jerk
  • Even: Snatch Grip Deadlift + Hang Power Snatch + Hang Snatch

 

WOD: 

From the Brain of Coach Eli!

5 Rounds:

5x TNG Clean & Jerks

10x TTB

 

At 10 Minute Mark…

 

5 Rounds:

5x TNG Snatch (Same Weight)

10x TTB

 

Recovery:

ROMWOD Coach Led

 

Class Times & Meeting IDs:

6:00am

Neuse River CrossFit

831-5117-2548

 

10:00am

CrossFit Indestri 

891 4545 4477

 

1:30pm

CrossFit WatchTower

853 7519 9734

 

3:30pm Yoga

Neuse River

865 1151 7560

 

4:30pm

Neuse River CrossFit

870 9657 8013

Wednesday (2020MAY20) – WOD

Warm-up: 

4 Rounds: 

10x KB Windmills

10x Squatting Sotts Press

10x Russian KB Swings (Banded Optional)

 

Focus:

Cardio Machine of Choice OR Run OR Lateral Hops OR Burpees

Reverse Tabata

 

WOD:  18 mins

21-15-9x

Thrusters (95/65#)

Handstand Push Ups

Rest 4 Minutes

21-15-9x

Deadlift (225/155#)

Pull Ups

 

Recovery:

Myofascial Release OR Body Tempering

 

Class Times & Meeting IDs:

6:00am

CrossFit Indestri

842 8625 0264

 

10:00am

CrossFit WatchTower

872 6079 0608

 

1:30pm

Neuse River CrossFit

852-4365-4288

 

3:30pm- Mobility

Shannon Ogar

864 3197 5113

 

3:45pm CrossFit Kids

Steph + Jen

812 8716 0785

 

4:30pm

CrossFit Indestri

862 3789 0862