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