Turn2CrossFit – CrossFit
Dale Gostick (Time)
3 Rounds for Time (in teams of 3)
8 Muscle-Ups
5 Power Cleans (200/155)
25 GHD Sit-Ups
25 Bar Over Burpees
5 Thrusters (200/155)
8 Unbroken Strict Handstand Push-Ups
Background: This hero workout is dedicated to Dale Gostick, 22 years old of Royal Marines Armoured Support Coy, who died in an explosion in Afghanistan on May 25, 2008.
Marine Dale Gostick of the Royal Marines was serving as a Viking operator in 3rd Troop of the Armoured Support Company, Royal Marines, when he was killed in action at the Sangin crossing of the Helmand River, southern Helmand province, Afghanistan.
His troop were returning to their Forward Operating Base, after providing essential support to 2nd Battalion The Parachute Regiment (2 PARA) Battle Group, when the Viking he was driving struck a suspected mine. Sadly, despite the best efforts of the medical team on site, Marine Gostick was pronounced dead at the scene.
Marine Dale Gostick was known by his friends as ‘Master Chief General of the Universe’, which reflected his humorous and relaxed approach to life. He was 22 years old and from Oxford. He joined the Royal Marines in late 2004, and after successfully completing 32 weeks at the Commando Training Centre, he was passed for duty as a Royal Marines Commando.
Throughout his training and on each operational tour, Marine Gostick had demonstrated himself as a shining example of a Marine and he took great pride in being a diligent and dedicated Viking Operator. He was clearly a man to watch, a man who had much potential to progress swiftly through the rank system.
Dead Broke (AMRAP – Reps)
Three 5-Minute AMRAPs in 25 minutes
Part A, From 0:00-5:00:
Buy-In: 50/35 calorie Row
Then, AMRAP of:
12 Deadlifts (225/155 lb)
8 Box Jump Overs (24/20 in)
Rest 5 minutes
Part B, From 10:00-15:00:
Buy-In: 35/25 calorie Row
Then, AMRAP of:
8 Deadlifts (265/185 lb)
8 Box Jump Overs (24/20 in)
Rest 5 minutes
Part C, From 20:00-25:00:
Buy-In: 20/15 calorie Row
Then, AMRAP of:
4 Deadlifts (315/220 lb)
8 Box Jump Overs (24/20 in)
SCORE = TOTAL REPS completed in all AMRAPS added up. Row NOT included
Background: “Dead Broke” is a benchmark WOD created by a popular functional training program by coach Ben Bergeron @benbergeron (we can’t use the program’s name) that features three couplets with a running clock.
The workout was first posted to their YouTube channel on March 27, 2019 and featured CrossFit Games athlete Katrin Davidsdottir @katrinanja and CFNE L-2 Trainer Tori Dyson @toridysonnn.
Bell & Rope (Time)
25-20-15-10-5
American KB Swings (70/53)
50-40-30-20-10
Double-Unders
25-20-15-10-5
Goblet Squats (70/53)
James Giberson (Time)
For Time
10-9-8-7-6-5-4-3-2-1 Reps:
Front Squats (185/135 lb)
1-2-3-4-5-6-7-8-9-10 Reps:
Box Jumps (30/24 in)