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Category: W.O.D.

Sunday WOD

CrossFit 201 – CrossFit

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Bert (Time)

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
PARTNER WOD BERT

*Split reps as needed.

*Split run into alternating 200 meter runs.

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Saturday WOD

CrossFit 201 – CrossFit

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Metcon (6 Rounds for calories)

6 Rounds

Every 5 minutes

7 Power Cleans 135/95

14 C2B Pullups

7 Power Snatches 135/95

Max Calorie Echo Bike (3 rounds)

Max Calorie Row (3 rounds)

*Rest 2 minutes between Rounds

*Airdyne = scale

*Score is total calories

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Wednesday WOD

CrossFit 201 – CrossFit

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Snatch Complex (8 x 3)

EMOTM 8 minutes

1 Hang Power Snatch

1 Hang Squat Snatch

1 OHS

*Build Up

Metcon (Time)

Time Cap: 18 minutes

For Time:

RX+

100 Wall Balls (30/20)

50 Hang Power Snatch (95/65)

25 Burpee Box Facing Jump overs (24/20)

RX

100 Wall Balls (20/14)

50 Hang Power Snatch (75/55)

25 Burpee Box Facing Jump overs (24/20)

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Monday WOD

CrossFit 201 – CrossFit

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Front Squat (3 x 10)

Front Squat (60-70%)

Every 2 minute

Metcon (Time)

Time Cap: 15 minutes

5 Rounds

30 Double Unders

10 Toes to Bar

5 Hang Power Clean and Jerks

205/135 RX+/ 155/105 RX

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