January 19, 2019

CROSSFIT
Conditioning; 5 Rounds for Time
Straight Shooter
10 Pistols (5 Each Leg – Alternating)
10 Power Cleans (135/95)
10 Chest to Bar Pull Ups
RX+ 7 Rounds

SWEAT
Conditioning: AMRAP – Reps
Fight gone bad style
3 Rounds
Min 1 Box Jumps (24/20)
Min 2 Wall Balls (20/14)
Min 2 Ab Mat Sit Ups
Min 4 DB Push Press (35/20)
Min 5 Assault Bike Calories
Min 6 Rest

STRONGMAN
Back Squat with chains
Work up to 5 Heavy sets of 5 reps with chains attached and weight for a changing load.
Bench Press with band tension
Work up to 5 Heavy sets of 5 reps against band tension and weight. Have a spotter.
Deadlift lockouts
Work up to 5 sets of partial Deadlifts for 10 plus reps. Work from jerk boxes with the bar just above the knee.
“Rhodri” CrossFit Aberdeen Memorial WOD (Time)
For Time (in a Team of 3)
5 Rounds Of:
33 Power Cleans (80/60 kg)
12 Tractor Tire Flips
420 meter Team Run

Then:
129 Burpees

In a team of 3, one partner works at a time. Break up the work as needed (except for the run, which is done together). *Can sub stone to shoulder for tire flips.

Rhodri Thomas was a friend of CrossFit Aberdeen (Aberdeen, Scotland), lost to a tragic case of undiagnosed stomach cancer.

“Rhod loved team WODs, so this is a 3 in a team WOD. He loved his Heavy Power Cleans and Strongman Stuff so thats in there, and he hated running, and burpees so guess what, he cant have it all his way – he wouldn’t want that anyway!”

Rhod was 35 when he passed on 11 April, 2013. Times 3 becomes the rep scheme 33-12-42. Rhod came to 129 Classes during his time at CrossFit Aberdeen.
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
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
Metcon (AMRAP – Reps)
Slammin Finisher
AMRAP Slam Balls
score is “unbroken” slam ball reps. Any stops and you are done. Must keep moving.
40/25