Power Clean
For Time:
50 Repetitions (155/105 RX) (125/95 INT) (95/65 BEG)

Gymnastic Conditioning
10 Rounds For Time:
10 Calorie Assault Bike
30 Double Unders
1 Legless Rope Climb

10 min EMOM
3 reps Defecit Deadlift
Increase weight every 2 rounds

Conditioning
18 min AMRAP:
25 Deadlifts (225/155)
15 Toes to Bar
25 Calorie Bike or Row
15 Chest to Bar Pull-Ups

20 min AMRAP
3, 6, 9, 12, 15..... reps of:
Box Jump
Decline Push Ups
KBS (1.5/1)
KB Push Press

3 Sets, Not For Time:
20 GHD Sit-Ups
20 Weighted Hip Extensions
20 Glute Bridges

“D-DAY PARTNER WOD”

For Time (with a Partner)
Phase 1: "Overlord"
1944 meter Row
Phase 2: "Airborne Drop"
60 Pull-Ups
300 meter Run
Phase 3: "Omaha Beach"
6 50 meter Alternating Sled Drags
300 meter Run
Phase 4: "Utah Beach"
60 Weighted Push-Ups
300 meter Run
Phase 5: "Gold Beach"
60 Kettlebell Swings
300 meter Run
Phase 6: "Sword Beach"
60 Thrusters (45/35 lb)
300 meter Run
Phase 7: "Juno Beach"
60 Man-on-Fire Burpees
300 meter Run
Each partner group will carry their kettlebell everywhere. The non-working partner will hold the kettlebell off the ground while the other partner works. Split up the work as needed, except the sled drags (alternate) and runs (run together).

The World War II operation code named Operation Overlord was conducted by 160,000 Allied Troops consisting of soldiers, sailors, and airman from the United States, Great Britain, and Canada. Over 5,000 ships and 13,000 aircraft deposited airborne and infantry troops across a 50 mile stretch of coastline in the Normandy region of France. The Allied Forces suffered 9,000 casualties; close to half (4,413) were fatalities. Of the fatalities, roughly 2,500 were American losses.

The amphibious invasion was preceded by the Airborne Assault of over 20,000 airborne troopers parachuted or landed in gliders behind enemy lines. The amphibious invasion was conducted across five beaches code named Omaha and Utah beaches were assigned to US Forces. Sword, Gold and Juno were assigned to British and Canadian Forces.

Phase 1 signifies the code name of the operation. 1944 meter Row signifies the year that the troops left England by boat across the channel. The 60/300 signifies the amphibious invasion kicked off at 6:30 AM.

"Dork (Florian)"

AMRAP in 20 minutes
33 calorie Row
15 Deadlifts (225/155 lb)
4 Rope Climbs

CrossFit Florian (Norwood, MA, USA) describes their gym as "a family, heavily comprised of Boston Firefighters and First Responders from surrounding towns." Their community was shaken on March 26, 2014 when two Boston Firefighters [Mike and Ed] made the ultimate sacrifice. This workout was named for Mike "Dork" Kennedy, who was also active in the local CrossFit community.

"Fire Lieutenant Ed Walsh of Engine Co. 33 was 43 and had just over 9 years of service with the BFD. Ed was married with 2 sons and a daughter, all under the age of 10. Firefighter Mike "Dork" Kennedy of Ladder Co. 15 was 33 and had a little over 6 years of service with the BFD. Mike was a Marine, a CrossFitter and member of the motocycle club American Infidels."

"Take solace in knowing Mike and Ed were doing what they loved to do, and the great many people they have helped in their lives. Without brave men like them, the world would be a much different place. May they both rest easy and their memories never be forgotten."

CrossFit Florian first hosted an open event featuring this workout on April 6, 2014. The gym asked participants in the workout help raise funds for the families of Mike and Ed via the Boston Firefighters Credit Union (www.bosfirecu.com). The workout was adopted by multiple other CrossFit gyms in the Boston area and beyond.

Gym owner Bill Malcomb tells us the significance of the 4 rope climbs is "that firehouse (33/14) resides in district 4." He also said the workout was originally created as a 20:14 AMRAP, to represent the year of Mike and Ed's passing.

Dubai Fitness Championship Qualifier 18.1

For Time
Part A
From 0:00-10:00, perform:
60 Double-Unders
10 Thrusters (110/80 lb)
60 Double-Unders
20 Thrusters (110/80 lb)
60 Double-Unders
30 Thrusters (110/80 lb)
Rest until 10:00

Part B
Then, from 10:00-20:00, perform 5 Rounds of:
30 Double-Unders
15 Chest-to-Bar Pull-Ups

3-Position Squat Snatch + Snatch Balance
5 Sets @ 63%

Power Snatch + Squat Snatch
1 Complex On the 1:30 x 7 Sets @ 78%

Pausing Snatch Pulls
5 Sets of 2 @ 94%
Pause 2 seconds at knee level

12 min AMRAP
100m "Yolk Carry" (95/65)
12 reverse lunge each leg
8 good morning
6 BB roll outs

Strict Handstand Push-ups
18 Repetitions
Rest 1 Minute
15 Repetitions
Rest 1 Minute
12 Repetitions
Rest 1 Minute
9 Repetitions

Clean and Jerk Complex
On the 2:00 x 5:
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
Building in Weight

Conditioning
3 Rounds For Time:
20 Hang Power Cleans
20 Front Squats
20 Push Press
Barbell: (95/65)

Back Squat
All Sets completed “On the 2:00”
6 Reps
4 Reps
2 Reps

6 Reps
4 Reps
2 Reps

6 Reps
4 Reps
2 Reps

Conditioning
For Time:
1 Mile Run
50 Wallballs (20/14)
30 Burpee Box Jump Overs (24/20)
10 Power Snatches (165/105)

10 min EMOM
Shoulder press
3 Reps
Increasing weight every 2 rounds

Conditioning
3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls (75/55)
12 burpees, jumping over the barbell

Tabata Time

8 full Tabata rounds of the following alternating movements:

Sled Push
Sit Ups
Tire Flip
Hammer Swings
Battle Rope
Tuck Jump
KB Tater
Mountain Climber

For example, the first full Tabata will be alternating sled push and sit ups. Second will be tire flips and hammer swings.

”Sasquatch”
Teams of 3
For Time (30 Minute Time Cap):
250 Clean and Jerks*

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45 Calorie Row + 30 Toes to Bar

Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

AMRAP 20:
200 Meter Run
20 Calorie Row
20 Alternating Dumbbell Snatches (50/35)
20 Wallballs (20/14)

Bench Press
5X5
Increase in weight to find a 5 rep max
Superset with 10 goblet squats

Deadlift
5x5
Increase in weight to find a 5 rep max
Superset with one set of barbell 21's

Rest at least 90 seconds between sets

Conditioning
"Annie"
50-40-30-20-10
Double Unders and Sit ups

For Time:
50 Wallballs (30/20)
40 Calorie Row
30 Overhead Squats (115/80)
20 Burpee Bar Muscle-ups
30 Overhead Squats (115/80)
40 Calorie Row
50 Wallballs (30/20)

“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

For Time:
1000m Row
400 Meter Plate Carry (45/35)
200 Meter Kettlebell Farmers Carry (53’s/35’s)
400 Meter Plate Carry (45/35)
1000m Row

“Bert”

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

Reduced reps for beginner and intermediate

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.

Conditioning Teams of 3 For Time (30 Minute Cap):

3 Rounds:

30 Toes to Bar 30 Burpees

30 Power Snatches (115/80)

200/140 Calorie Row

2 Rounds:

30 Toes to Bar

30 Burpees

30 Power Snatch (135/95)

200/140 Calorie Row

1 Round:

30 Toes to Bar

30 Burpees

10 min EMOM 1 Shoulder Press 1 Push Press 1 Push Jerk Increase weight every two rounds, build to heavy complex.

For Time:

2,000 Meter Row
Directly Into…
5 Rounds:
16 Toes to Bar
12 Push Jerks (155/105)
8 Alternating Dumbbell Squat Snatches (80/50)

A) Build to a Moderate 10-Rep Sumo Deadlift

B) Build to a Moderate 10-Rep Conventional Deadlift

C) 3×12 Good Mornings (Same Weight Across)

D) 3×30 Weighted Sit-Ups E) 800m Suitcase Carry