In teams of two, complete three rounds for time of:
200 Double Unders
60 Power Snatches (95/65 lbs)
40 Overhead Squats (95/65 lbs)
20 Bar-Facing Burpees

Partners may partition the repetitions however they choose, but only one partner may be working at a time.

Due to the inclement weather, all evening classes will be canceled today. Sorry for any inconvenience this may cause you. Please drive safely. We will be open again starting Friday morning at 5am.

5- 10 Minute Rope Climb Practice

For Time:
800m Run
Then,
3 Rounds of:
18 Dumbbell Snatches (50/35)
12 Wall Balls (20/14)
1 Rope Climb

Immediately followed by:
600m Run
Then,
2 Rounds of:
18 Dumbbell Snatches (50/35)
12 Wall Balls (20/14)
1 Rope Climb

Immediately followed by:
4oom Run
Then,
1 Round of:
18 Dumbbell Snatches (50/35)
12 Wall Balls
1 Rope Climb

Hang Clean (1 Rep EMOM for 12 Minutes @ 85% of your 1RM clean)
Metcon (AMRAP – Reps)

Three sets for max reps of:
60 seconds of Power Cleans Rx+ (115/75) Rx (95/65)
Immediately followed by…
60 seconds of Push Press Rx+ (115/75) Rx (95/65)
Rest 15 seconds
30 seconds of Box Jump-Overs (24″/20″)
Rest 15 seconds
30 seconds of Assault Bike (for calories)
Rest 2:30 minutes

*Please note the immediate transition between the first two movements, then the 15 seconds between the Push Press, Box Jump-Overs and Assault Bike.
*If an assault bike is not available, grab a rower.

We would like to continue to celebrate Veterans Day today with a fun Hero WOD!
Todays 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.

Option 1:
Solo

Option 2:
Partner – split the reps but complete the runs together with 1 Med ball (20/14)

Time Cap – 40 Minutes

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 4-6 reps @ 85%

Metcon (2 Rounds for time)
Every 12 minutes, for 24 minutes (2 sets) for times:
20 Burpees to 6″ Touch
30 Hollow Rocks
40 Push-Ups
50 Wall Ball Shots (20/14 lbs)
60 Double Unders

Rx+
Every 12 minutes, for 24 minutes (2 sets) for times:
20 Burpees to 6″ Touch
30 Toes-to-Bar
40 Push-Ups
50 Wall Ball Shots (30/20 lbs)
60 Double Unders (Heavy Rope if you have it)

Bench Press (Find a 10 rep max)
Then complete 2×10 @ 90% of todays 10 Rep max

Rx
Five rounds for time of:
9 Bar-Facing Burpees
7 Hang Squat Cleans (135/95)
5 Box Jumps (30″/24″)

Rx+
Five rounds for time of:
9 Bar-Facing Burpees
7 Hang Squat Cleans (155/105 lbs)
5 Box Jumps (40″/30″)
(no bounding – jump to the top, fully extend your hips, and then place your hands onto the top of the box before your feet hit the ground)

Row-Vember starts this week!! Don’t forget to grab a partner and sign up!!

Metcon (Time)
5 Rounds
400m Weighted Run 20/14 ball
30 Lunges with 20/14 ball
20 Sit ups with 20/14 ball
10 Handstand Push Ups

35 Minute Time Cap

*Add any reps you did not finish to the overall time. 400m Run will count as 4 reps.

*Please drop the med balls safely outside, they will rip if you drop them or throw them while running.

Shoulder Press
10 Minutes to find 1RM Strict Press

Immediately into….

Push Press
10 Minutes to find 1RM Push Press

Metcon (AMRAP – Rounds and Reps)
AMRAP in 7 Minutes of:
10 Calorie Row
10 Thrusters (95/65)

Rest 3 Minutes, then

Metcon (AMRAP – Rounds and Reps)
AMRAP in 7 Minutes of:
10 Calorie Assault Bike
10 Toes-To-Bar

Every 5 minutes, for 15 minutes (3 sets) of:
20 Burpees to 6″ Touch
20 Chest-to-Bar Pull-Ups
20/15 Calorie Assault Bike

Sprint these rounds!
Score = Times for each round

Clean (3 Pos. clean)
Five sets of:
3-Position Clean
(high hang, mid-thigh, 2″ below the knee)
Rest as needed

Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.

Today’s Partner WOD
Buy-In:
600m Farmer’s Wall 2×45/2×25
Then, 3 Rounds of:
50 Med Ball Cleans 20/14
8 Rope Climbs
20 Deadlifts 225/155
Cash-Out:
100 Weighted Lunges 45/25
For time!
30 min cap!
All reps and meters must be split up evenly.