Friday, November 2nd 2018

Friendly Reminder: No Class Tomorrow Saturday 11/3. Come to CrossFit South Shore and cheer members of your community on for their first competition experience ever!
Warm-Up
500m Row
5 Scapular Push Ups
5 Push Ups
5 Air Squats
5 Burpees
6 Alt Walking Lunges

For Time:
“Bert”
For time: 45 Minute Cap
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.

Scaling

This Hero WOD, like many, is long and grueling. Most of the exercises are approachable by all skill levels, but the total volume should be reduced by decreasing the reps of each.

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