Mayhem Affiliate 11/11/2022

Peninsula CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1. 400m Run/Row

*Determine your variation as you go through each movement:

10 Burpees

10 Pushups

10 Lunges

10 Squats

Hero WOD

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
Compete:

50 Burpees

400 Meter Run

100 Push-Ups

400 Meter Run

150 Walking Lunges

400 Meter Run

200 Air Squats

400 Meter Run

150 Walking Lunges

400 Meter Run

100 Push-Ups

400 Meter Run

50 Burpees

Fitness:

40 Burpees

400m Run

80 Push-Ups

400m Run

120 Walking Lunges

400m Run

160 Air Squats

400m Run

120 Walking Lunges

400m Run

80 Push-Ups

400m Run

40 Burpees

Wellness:

20 Up Downs

200m Row

30 Bar Push-Ups

200m Row

40 Walking Lunges/Box step up

200m Row

50 Air Squats

200m Row

40 Walking Lunges/Box step up

200m Row

30 Bar Push-Ups

200m Row

20 Up Downs

Target time: 45-50 minutes

Time cap: 52 minutes

Cooldown/Mobility

Cooldown/Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back