CROSSFIT HERO \”BERT\”
Monday, April 6, 2020
WARM UP
2 Minutes of single unders (or running in place)
1 Minute PVC pass through (you can use a broom stick-DO IT!)
20 PVC Press
10 PVC OHS
TODAY’S WHITEBOARD / WOD DEMO VIDEO
HOME-GYM
SKILL/SWOD
METCON
We do this WOD in honor of…
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.
“Bert”
For time:
50 Burpees
400m Run
100 Pushups
400m Run
150 WL steps
400m Run
200 Air squats
400m Run
150 WL steps
400m Run
100 Pushups
400m Run
50 Burpees
This Hero WOD was first published by CFHQ 11/1/2019
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
REBEL EQUIPMENT
SKILL/SWOD
5×5-7 DB/KB single arm PR
+ Plus
1 set ME single arm DB/KB PR to failure, right into 1 set ME single arm DB/KB to failure. Repeat 2nd side*
* Tag us on social media and let us know your dumbbell weight and ME reps for PR and PP
METCON
“Bert”
For time:
50 Burpees
400m Run
100 Pushups
400m Run
150 WL steps
400m Run
200 Air squats
400m Run
150 WL steps
400m Run
100 Pushups
400m Run
50 Burpees
This Hero WOD was first published by CFHQ 11/1/2019
NO EQUIPMENT
SKILL/SWOD
100 PVC Z Press
100 PVC Front Shoulder Raise
METCON
“Bert”
For time:
50 Burpees
400m Run
100 Pushups
400m Run
150 WL steps
400m Run
200 Air squats
400m Run
150 WL steps
400m Run
100 Pushups
400m Run
50 Burpees
This Hero WOD was first published by CFHQ 11/1/2019
NEWS & UPDATES
SATURDAY LIVE YOGA ON ZOOM WITH COACH TIFFANY
So, as you may know, we did our first Saturday Zoom (vrtual) yoga class on April 4th and it got bombed! This means, people we didn’t want to, joined the meeting and started causing a ruckus! So we closed zoom and thank goodness Coach Paul was there and we were able to move to facebook and Instagram live without a hitch.- The meeting is now password protected. To obtain the password, email us or you can text the box phone or if you have a coaches phone number, they all have the password.
- The link to join the meeting has not changed. https://zoom.us/j/5535719291
- Tiffany has enabled a “waiting room” in Zoom. This means, she will allow people into the meeting. So if someone signs in using a name we don’t know, they won’t be allowed in. So be sure to put your name in during the prompts as you sign into zoom. So for example, if “galaxy 8” signs in, we’re not allowing them into the meeting because we don’t know who that is.
- Once we start the yoga class, Tiffany will wait maybe 5 minutes to allow for those joining fashionably late, and then she’ll lock the meeting so no one else can join.
The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through their actions over the past few weeks. Now, the entire CrossFit community has an opportunity to come together in support of our affiliates.
Event Format
Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags.
Registration will take place on games.crossfit.com/open beginning on or before Wednesday, April 1, and will remain open for the duration of the competition. The first workout will be released on Friday, April 3.
How to Get Involved
Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time and want everyone to have the opportunity to participate without barriers. Your participation is, in itself, a strong form of support and encouragement to the affiliate community.
When you register, you will have the option to select a contribution amount ranging from $20 to $1,000 or participate at no cost. Participants can also select the affiliate they would like to receive their contribution. When the competition closes, the proceeds will be distributed to affiliates in accordance with their roster of supporters. CrossFit, Inc. will distribute all registration funds to the designated affiliates.
How to Contribute
Every CrossFit affiliate, trainer, and participant has been impacted by COVID-19, but we recognize some gyms will have greater needs than others in the coming weeks and months. All participants can use social media to direct and encourage contributions to their own affiliate or another affiliate in the community that needs our help. This is also an opportunity to rally family and friends to participate in this accessible event.
Support Your Affiliate: If your affiliate is in great need, select your affiliate in the registration process to have your registration pass directly to your box.
Support a Box in Need: If your affiliate is in a relatively strong position, this is an opportunity to support those less fortunate by partnering with a box or boxes in the hardest hit areas and channeling aid to them.
Find a Box: If you’re new to CrossFit, would like to participate and contribute, but don’t know which box to support, you can use the map to find a box near you or in your hometown.
For all of us, this is also a chance to share the benefits of CrossFit with friends and family. Not only do we have an opportunity to raise funds for affiliates and trainers in need, but we can use this charitable event to bring CrossFit into the garages and living rooms of our loved ones. We encourage everyone to share the free and accessible scaled versions of the event workouts with those in their lives for whom this could be an entry point into improving their own fitness and health as part of the global CrossFit community.
Note: Registration fees and additional contributions to the Support Your Local Box event are not tax deductible.