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Clamtown CF – Location – WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3 minutes on Cardio machine increasing pace each minute.
into
Banded 7’s
into
Banded Hip Halos
into
Hinshaw Warm-up
2. Workout Prep
– With Partner or Solo-
1 set
100 m run
5/5 Burpees
10 walking lunges
5/5 push ups
10 air squats
100 m run
Workout
Partner Bert 2.0 (Time)
For time:
50 burpees
400-m run or 1200-m bike or 500-m row
150 push press 45/35/15
400-m run or 1200-m bike or 500-m row
150 walking lunges or sit-ups
400-m run or 1200-m bike or 500-m row
200 squats to a ball
400-m run or 1200-m bike or 500-m row
150 walking lunges or sit-ups
400-m run or 1200-m bike or 500-m row
150 push press 45/35/15
400-m run or 1200-m bike or 500-m row
50 burpees
**one partner works while the other rests except during run/bike/row both partners at the same time
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
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)