January 22, 2019

CROSSFIT
Skill: Muscle Up Progressions
*15-20 minutes reviewing progressions and practicing the movement
Conditioning: AMRAP
Death by Thruster
Minute 1 – 1 Thruster
Minute 2 – 2 Thrusters
Minute 3 – 3 Thrusters
*Continue until you cannot complete the number of reps in that minute
Men – 115#
Women – 75#

SWEAT
Conditioning: EMOM x 24:00
Minute 1) Row for Calories (20/15)
Minute 2) 10 Burpees
Minute 3) 15 Box Jumps (24/20)

January 21, 2019

CROSSFIT
Bench Press (5 RM)
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

SWEAT
Metcon (AMRAP – Rounds)
2×10 minute Amrap
Run 800m, then
In remaining time, Amrap of
5 Pullups
10 Kettlebell Swings
15 Air squats.

*Rest 2 minutes between rounds

2 Rounds for reps.

January 20, 2019

CROSSFIT
CROSSFIT EXTREME
Conditioning: For Time
Max Effort 1-Mile Run
Conditioning: For Time
10-9-8-7-6-5-4-3-2-1 of:
Bar Facing Burpees
Back Squats (135/95)
Conditioning: AMRAP x 12:00
Row/DU/HSPU
48 Double Unders
24 Calorie Row
12 Handstand Push Ups

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

January 18, 2019

CROSSFIT
Weightlifting: Power Snatch (5RM Unbroken Reps)
Conditioning: For Time
21-18-15-12-9-6-3 Front Squats (135/95)
42-36-30-24-18-12-6
AbMAt Sit Ups
Take the barbell from the ground – no racks!

SWEAT
COPT Repeatability Test (3 Rounds for time)
3 rounds, each round for time, of:
Row, 250 m
10 Kettlebell Swings, 70/53 lbs
10 Burpees
10 Kettlebell Swings, 70/53 lbs
10 Burpees
10 Kettlebell Swings, 70/53 lbs
Row, 250 m
Rest 4-6 minutes between rounds

January 17, 2019

CROSSFIT
Rest Day!

SWEAT
Conditioning: For Reps
In an 11 Minute Window:
1 Mile Run
Max Rep Dumbbell Snatch
Rest 3:00
In a 8 Minute Window:
800m Run
Max Rep Toes to Bar
Rest 3:00
In a 5 Minute Window:
400m
Max Rep Double Unders

ENDURANCE
Conditioning: For Time
100m SkiErg Challenge
100m on SkiErg
Conditioning: For Time
Single 1
1000m Row
100 Double Unders
1 Mile Run

WEIGHTLIFTING
TBD

BARBELL BASICS
TBD

CROSSFIT KIDS
TBD

January 16, 2019

CROSSFIT
Strength
Back Squat (5 Reps @ 75% of 1RM)
Back Squat (3 Reps @ 80% of 1RM)
Back Squat (1 Rep @ 85% of 1RM)
Back Squat (10 Reps @ 70% of 1RM)
Conditioning: AMRAP x 10:00
CrossFit Games Open 11.1 and 14.1
30 Double-Unders
15 Power Snatches 75/55

SWEAT
Conditioning: For Time
Khalipa Special #1
Alternating EMOM x 14:00

Minute 1) Row for Calories (15/12)
Minute 2) 12 Burpees
RX+ is 20/15 calories and 15 burpees

Rest 2 minutes between WODs.

Conditioning: For Time
Khalipa Special #2
Alternating EMOM x 14:00

Minute 1) 15 Wall Balls (20/14)
Minute 2) 15 Kettlebell Swings (53/35)
RX+ is 20 WBs and 20 KBs

January 15, 2019

CROSSFIT
Conditioning: 2 Rounds For Time
800m Run
20 Deadlifts (155/115)
10 Bar Muscle Ups

SWEAT
Metcon (Time)
200m Overhead Plate Carry (45/25)
20 Box Jumps (24/20)
200m Overhead Plate Carry (45/25)
20 Box Jumps (24/20)
200m Overhead Plate Carry (45/25)
20 Box Jumps (24/20)
200m Overhead Plate Carry (45/25)
Do not move forward on carry unless the plate is locked out overhead!

January 14, 2019

CROSSFIT
Strength: Thruster (1RM)
*As heavy as possible – from rack.
Conditioning: For Time
Thruster Stamina – 2
21-18-15-12-9-6-3
Unbroken Thrusters (95/65)

SWEAT
Conditioning: AMRAP x 12:00
Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Thrusters (40/25)
12 Alternating Reverse DB Lunges (40/25)
12 V-Ups

January 13, 2019

CROSSFIT
CrossFit Extreme
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
10 Deadlifts (185/125)
10 Handstand Push Ups
10/8 Cals on Rower

Metcon (Time)
50-40-30-20-10 reps for time of:
Wall Balls (20/14)
Box Jumps (24/20)

Rest no more than 5 minutes between workouts.