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Otis

As many reps as possible in 15 mins of: 1 Back Squat, 1.5x bodyweight 1 Shoulder Press, 0.75x bodyweight 1 Deadlift, 1.5x bodyweight 2 Back Squats, 1.5x bodyweight 2 Shoulder Press, 0.75x bodyweight 2 Deadlifts, 1.5x bodyweight 3 Back Squats, 1.5x bodyweight 3 Shoulder Press, 0.75x bodyweight 3 Deadlifts, 1.5x bodyweight Continue increasing reps by 1 each round until time is complete. U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona. Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses. He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.

For each movement, pick loads that are heavy but allow you to easily complete 3-4 reps when fresh. As fatigue sets in and the reps increase, break each movement into smaller sets so you can maintain solid mechanics.

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1. DB Hammer Curl + Strict Press in Split Position

Dumbbell Hammer Curl To Press : 10-10-10

Dumbbell Hammer Curl To Press 10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets.

DB hammer curl into strict press while in a jerk Split Position: 3×10 reps

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2. Clean Complexes

Lifting: Clean + Front Squat + Push Press + Push Jerk + Jerks, Clean + Front Squat + Push Jerk + Jerks and Clean + Front Squat + Jerks

Clean + Front Squat + Push Press + Push Jerk + Jerk 1-1, using heaviest weight per set Clean + Front Squat + Push Jerk + Jerk 1-1, using heaviest weight per set Clean + Front Squat + Jerk 1-1, using heaviest weight per set

*Build up in weight throughout the course of the 6 sets

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3. Slow Clean Deadlift at 2" Deficit

Clean Deficit Deadlift 2-2-2-2

Clean Deficit Deadlift 2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

Slow Clean Deadlift at 2” deficit: 4×2 @ 5 second ascent, 5 second descent.

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4. 1 Arm DB Sit-Up to Press, Lunge to DB High Pull & Reverse Hyper

3 RFT: Situp w/ Dumbbell Shoulder Press, Lunge to Dumbbell High Pulls and Reverse Hypers

3 rounds for time of: 10 Situp w/ Dumbbell Shoulder Press, pick load 14 Lunge to Dumbbell High Pulls, 50/35 lbs 10 Reverse Hypers, pick load

3 sets: 1 arm DB Weighted Sit ups + 1 arm Strict Press x 10 reps *do a one arm strict press at the top of the sit up Lunge into DB High Pull: x 7 each leg. (50/35#) *stay in a jerk position through the 7 sets. Lower yourself down until your back knee touches the deck, then explode up into a db high pull. Continue up and down as you would a thruster. Reverse Hypers x 10. Pause at the top for 3 seconds and squeeze glutes. Use some resistance bands if these are too easy.

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Push-ups : 4x Max Rep

Push-ups 4x Max Rep Rest as needed between sets.

4 Rounds :30 Push Up Hold (top) AMRAP Push Ups Perfect *Rest as needed

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Intermediate Option:

AMReps 15 mins: Back Squats, Shoulder Press and Deadlifts

As many reps as possible in 15 mins of: 1 Back Squat, 1x bodyweight 1 Shoulder Press, 0.5x bodyweight 1 Deadlift, 1x bodyweight 2 Back Squats, 1x bodyweight 2 Shoulder Press, 0.5x bodyweight 2 Deadlifts, 1x bodyweight 3 Back Squats, 1x bodyweight 3 Shoulder Press, 0.5x bodyweight 3 Deadlifts, 1x bodyweight Continue increasing reps by 1 each round until time is complete.

For each movement, pick loads that are heavy but allow you to easily complete 3-4 reps when fresh. As fatigue sets in and the reps increase, break each movement into smaller sets so you can maintain solid mechanics.

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Beginner Option:

AMReps 15 mins: Air Squats, Push-ups and Deadlifts

As many reps as possible in 15 mins of: 1 Air Squat 1 Push-up 1 Deadlift, 0.5x bodyweight 2 Air Squats 2 Push-ups 2 Deadlifts, 0.5x bodyweight 3 Air Squats 3 Push-ups 3 Deadlifts, 0.5x bodyweight Continue increasing reps by 1 each round until time is complete.

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