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Marines that knew Sgt Rock described her as “a badass Marine” (Armond Johnson) and said, “she was a good woman and an even better Marine” (Thomas Favreau). Unfortunately, at the age of 27, Sgt Renata Rock, took her life on July 13, 2013. Too often do things like this happen where you find a Marine, like Sgt Rock, who personified our esprit de corps but was unable to get the help that she needed during her transition back to US soil after her time overseas.  This WOD “Rock” is designed to bring awareness to this epidemic that plagues our Marine Corps, as well as the other branches of service, and to honor her with a WOD worthy of the name “Rock”!

Marines that knew Sgt Rock described her as “a badass Marine” (Armond Johnson) and said, “she was a good woman and an even better Marine” (Thomas Favreau). Unfortunately, at the age of 27, Sgt Renata Rock, took her life on July 13, 2013. Too often do things like this happen where you find a Marine, like Sgt Rock, who personified our esprit de corps but was unable to get the help that she needed during her transition back to US soil after her time overseas. 

This WOD “Rock” is designed to bring awareness to this epidemic that plagues our Marine Corps, as well as the other branches of service, and to honor her with a WOD worthy of the name “Rock”!

Warm Up:

  • Run 400m
  • Back Roll to Split x 10
  • Quad Stretch 
  • Walking Lunges x 10
  • Air Squats x 10
  • Shoulder Mobility
  • Ring Pull-Ups x 10
  • Ring Dips x 10
  • Mountain Climbers x 20
  • Leg Raises with butt lift x 10

WOD:

"Rock"

3 x 5 min. AMRAP

  • 10 Power Cleans (135/95 lb)
  • 12 Burpees
  • 14 Box Jumps (24/20 in)
  • 20 Sit-Ups
  • Max distance Row
  • Rest 1 minute

TODAY'S MINDSET

GO! GO! GO! Fight Gone Bad-ish WOD designed to test your lungs. Go Get it.

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Warm Up:

  • Indian Run
  • Junkyard Dogs x 2
  • Bootstraps
  • Walking Atlas Stretch
  • Inch Worms
  • Wall Squats x 10
  • Shoulder Mobility
  • Wall Climbs x 3
  • Pull-Ups x 10
  • Ring Dips x 10
  • High Ten Sit-Ups x 20

Partner WOD:

  • Run 400m
  • 3 rounds partner cindy
    • 5 unison pull-ups  +(1 peg board ascent each)
    • 10 High -Five Push-Ups
    • 30 alternating air squats
  • Run 400m
  • Team Isabel
    • 30 Alternating Snatches (135/95)
  • Run 400m
    • 100 Med-Ball Sit-Ups (20/14)

TODAY'S MINDSET

Get some fresh air! Breathe and have some fun.

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Warm Up:

  • High Knees
  • Butt Kicks
  • Side Shuffle
  • Carioca
  • Ninja Kicks
  • Burpee Broad Jumps
  • Shoulder Mobility
  • Pull-Ups x 5
  • CTB x 5
  • BMU x 2
  • Rvs. Push-Ups x 10
  • Windshield Wipers x 10

WOD:

8 Min AMRAP

  • 8 Box jumps
  • 8 Power Cleans (95/65)
  • 8 Wall Balls

*Lurong Participants:

  • 8 Burpee Box Jump Overs
  • 8 Cleans (95/65)
  • 8 Thrusters 

REST 2 MIN

  • 6 min TO FIND 1RM CLEAN AND JERK

TODAY'S MINDSET

Strength after the WOD today. See what you have left in the tank, and plan out your lifts. 6 minutes goes VERY fast when you're winded! Lurong people - sorry about the thrusters and burpees :/

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Warm Up:

  • Run 400m
  • Bootstraps
  • Atlas Stretch 
  • Air Squats x 15
  • Shoulder Mobility
  • Banded Pull-Aparts x 10
  • Pull-Ups x 10
  • Clapping Push-Ups x 10
  • L-Sit x 1 min
  • DB Hang Clean x 5
  • DB SP x 5
  • DB Backward Lunges x 10

Skill: Tripod/Kipping HSPU

WOD:

13 min AMRAP

  • 7 HSPU
  • 14 KBS
  • 1 Rope Climb

TODAY'S MINDSET

Giving those legs a rest today and training some upper body gymnastics. Good form on your KBS will save your shoulders and bicep for HSPU and rope climbs.

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Warm Up:

  • Row 25 cals
  • Back Roll to Split x 10
  • Butterfly Stretch with KB 1 min
  • Quad Stretch
  • Mountain Climbers x 20
  • Grasshoppers x 20
  • Shoulder Mobility
  • KBS at wall x 10
  • Beat Swings x 5
  • Kipping Pull-Up Practice x 5
  • Push-Ups x 10
  • Sit-Ups x 20

Strength:

Deadlift 5,3,3,2,2,1,1,1

WOD:

Tabata Rounds with :30 rest between each movement:

  • Plate Jumps
  • Single Unders  +(Doubles - if you can do more that 10 UB)
  • Row for cal
  • Supermans

TODAY'S MINDSET

Safely Deadlift for a 1 Rep. Don't be a hero if today isn't your day. Some engine building tabata work to finish the session.

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Warm Up:

  • Row 400m
  • Bootstraps
  • Atlas Stretch
  • Duck jumps x 10
  • Shoulder Mobility
  • Ring Rows x 10
  • Ring Dips x 10
  • Push-Ups with rotation x 10
  • V-Ups x 15

WOD:

  • 1K Row
  • 16 Ring Muscle-Ups (sub jumping or rings in rig)
  • 75 Band-facing Burpees
  • 43 TTB

*25 min cap


TODAY'S MINDSET

Get comfortable with those burpees. Watch your self-defeating thoughts. Tell yourself you'll get through it, be positive with what you let your brain tell your body and see how the reps disappear quicker than you think. 

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Warm Up:

  • Row 50 cals
  • Stretch Quads
  • 3 Rounds of:
  • 10 banded pass throughs
  • 3 standing inch worms
  • 5 back roll split
  • Air squats 3 x 8 for speed
  • Pull-Ups x 10
  • 2 min Max TTB

Strength:

8 min EMOM:  Cluster + Front Squat + Thruster @ (75-80% 1RM Thruster)

WOD:

10 min AMRAP

  • 9 Thrusters (95/65)  +(135/95)
  • 15 Double Unders  +(35 doubles)

TODAY'S MINDSET

Work on refining your thruster form. Even the smallest adjustment can save tons of energy.

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U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Warm Up:

  • High Knees
  • Butt Kicks
  • Side Shuffle 
  • Carioca
  • High Skips
  • Duck Walks
  • Inch Worms
  • Shoulder Mobility
  • Pull-Ups x 10
  • Push Ups with rotation
  • Hollow Rocks x 25
  • Superman x 25

WOD:

"Holleyman"

30 rounds for time of:

  • 5 Wall balls (20/14)
  • 3 Handstand push-ups
  • 1 Power clean (225/155)

TODAY'S MINDSET

Keep chugging through this one! move steadily, make sure you hit those power cleans with excellent form every time.

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Warm Up:

  • Indian Run
  • Bootstraps
  • Back Roll to split x 10
  • Crossover Hamstring x 10
  • Air Squat Negatives x 5 (10 sec)
  • Shoulder Mobility
  • 2 Rounds of Cindy
  • Windshield Wipers x 20
  • BB SG DL x 5
  • BB Muscle Snatch x 5
  • BB OHS x 5
  • BB Sots Press x 5

Partner WOD:

  • In 12 min, Find a Team 1 RM Power Snatch
    • (33% will be taken off mens' scores)

then, Tag in and out for 12 min of:

Ascending ladder by 3

  • Partner Glute Ham Raises
  • TTB
  • Wall Ball Passes (20/14)

TODAY'S MINDSET

DOMS. Your hamstrings will have it. Don't cheese on the recovery.

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WARM UP:

  • Row 1000m
  • Pect Stretch on rig
  • Banded Shoulder
  • Banded pull-aparts
  • Shoulder Mobility
  • Bear Walks x 1 min
  • Jumping Air Squats x 10
  • Chin-Ups x 10
  • Burpees to the bar x 5
  • Cobra Stretch

STRENGTH:

Work up to a heavy Bench Press for the day.

WOD:

Jailhouse 10

  • Bench Press @ 70% of above
  • Alt DB Snatch (each side) (35/25)  +(50/35)

TODAY'S MINDSET

Bro sesh. Don't go crazy establishing a 1 rep for today. You have many bench presses to do for the WOD so don't be a hero. or the DB snatches, work on keepng the DB close, and switching hands in the air.  Pop that sucker up with your hips, tight core, externally rotated hands at the top.

 

 

 

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com