Score: Weight
5 rounds for time
15 Overhead Squats
15/12 Cal Ski
70 Double-unders
L1: PVC; single under
L2: 75/55 lbs
L3: 95/65 lbs
L1: B/P
L2: G/Y
L3: R/G
)
Scaling Options
Beginner
6 x 3 Negatives and/or partner spotting
Intermediate
8 x 1-2 strict pull ups, assisted as needed”
Superset
B1) DB Reverse Fly
4 x 12-15
B2) DB Pullover
4 x 6-10
Either put max effort into Weighted Pull-ups, OR use a pull-up scaling + this super set for additional strength
21*18*15*12*9*6*3
Wall balls 20/14 lbs
*4 Wall walks
Scaling
18-15-12-9-6-3
Wall balls
4 Inchworm push ups, or 4 half wall walks
Alternative
6 x 3
3 rounds for reps
1 min Max DB Thrusters
1 min Max Cal Row
1 min Max DB Hang Cleans
1 min Max Toes to Bar
1 min Rest
L1: 2 x 15/10
L2: 2 x 35/25
L3: 2 x 50/35
Power Clean Loading Phase/Extended Practice – Build to heavy set of 5 for the workout
Bar Muscle Up Warm Up/Practice
5 rounds for time
(Each round is a sprint and done unbroken)
10 Box Jumps
5 Power Cleans
3-5 Bar muscle-ups
Rest 1 minute between rounds
Scaling Options
Use a challenging weight/reps that can still be performed unbroken on all reps
L1: 45/35 (10 cleans, 10 jumping pull-up/BMU, no rest between rounds)
L2: 135/95; 3 BMU
L3: 185/125; Max set of BMU per round
Echo Bike
10 rounds
20 sec @ HARD effort
40 sec Rest
Score = total Cals
We are OPEN Monday 9/4 for the following class times:
These will combine all CrossFit and 9FIT athletes.
Have a safe and happy holiday!
Complete in Teams of Two
split reps evenly, run together
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.
To learn more about Bert click here
Complete in teams of Two,
Split reps evenly, run together
We are OPEN Monday 9/4 for the following class times:
These will combine all CrossFit and 9FIT athletes.
Have a safe and happy holiday!
In Teams of Two,
30 Minute AMRAP
30 Slam Balls
20 Cal Echo Bike
30 Deadlifts
20 Cal Ski
30 Pull-ups
20 Cal Echo Bike
30 Wall Balls (20/14)
20 Cal Ski
L1: 95/65; 15/10+ SB; 10/8 WB
L2: 185/125; 20/25+ SB
L3: 225/155; 35/30+ SB
Scaling
6 x 3
10 Rounds for time:
200m Run
3 Ring Muscle Ups
L1: 5 Rounds of:
200m Run
6 Ring row + 6 jumping dips)
L2: 2 Ring Muscle Ups
We reopen for normal hours Thursday 8/31!
Be safe, and be kind, #9Nation. ❤️
Build to a heavy 2 rep
For time
50 SA DB Overhead Squat
50 Cal Echo or Bike Erg
100 DB Step Ups
100 DB Snatch
TC: 20 minutes
Score: Time
L1: Goblet Squat
L2: 35/25
L3: 50/35
5-10 sets
1-3 Pullovers
TC: 15 minutes
Score: Checkmark
Scaling options
Beginner:
Assisted with box or partners
or
Body rows @ as horizontal as possible
Intermediate
Assisted with box/ Partner
5 rounds for time
200m Run
20 Sumo Deadlift High Pulls
20 Air Squats
L1: 45/35
L2: 95/65
L3: 135/95
TC: 18 minutes
Score: Weight on sets of 1 rep
Scaling options
Beginner:
6 x 3 @ tempo 3.1.X.1
4 x 4 Minute AMRAPs
15/12 Cal Ski
15 Box jumps
15 Push Press
Rest 1 Minute Between
Pick up where you left off
L1: 45/35
L2: 95/65
L3: 115/85