Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Conditioning
40-ish Minute Time Cap…
This workout may take longer than the class hour. Scale and plan schedules appropriately.
Use no weight on the runs or reduce the distances if your 1 mile run time is more than 10 minutes.
Gunny (Time)
1 Mile Weighted Run
50 Push Ups
50 Sit Ups
1 Mile Weighted Run
50 Push Ups
50 Sit Ups
1 Mile Weighted Run
*Carry a total of 50 lb. for the weighted run. Use a combination of weight vest and other pieces of equipment.
[Scale 1]:
1 Mile Weighted Run
50 Push Ups
50 Sit Ups
1 Mile Weighted Run
50 Push Ups
50 Sit Ups
1 Mile Weighted Run
*Carry a total of 25 lb. for the weighted run.
[Scale 2]:
800m Weighted Run
30 Segmented Push Ups
30 Sit Ups
800m Weighted Run
30 Push Ups
30 Sit Ups
800m Weighted Run
*Carry a Wall Ball (20/14) for the weighted run.
Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.
He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts.
He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.
