021917

U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

Warm Up:

  • Run 400m
  • Piriformis
  • Side Lunge with Twist x 10
  • Air Squats x 25
  • Shoulder Mobility
  • Push-Ups x 5
  • Diamond Push-Ups x 5
  • Pull-Ups x 15
  • Flutter Kicks x 20 (4 count)

WOD:

"Coffey"

  • 800m Run
  • 50 Back Squats (135/95)
  • 50 Bench Presses
  • Run 800m
  • 35 Back Squats
  • 35 Bench Presses
  • Run 800m
  • 20 Back Squats 
  • 20 Bench Presses
  • Run 800m
  • 1 Muscle-Up

021817

Warm Up:

  • Indian Run 
  • Bootstraps
  • Atlas Stretch
  • Air Squat Negatives (10 sec) x 5
  • Shoulder Mobility
  • Pull-Ups x 10
  • Rvs Push-Ups x 10
  • Partner Wall Balls x 10
  • High Ten sit-ups x 20
  • BB Burgener as a class

Partner WOD:

"Fly High 22"

13 min AMRAP with a partner

  • 22 Cal row
  • 22 Power Cleans (95/65)  +(135/95)
  • 22 Wall Balls (20/14)
  • 22 Toes to Bar

021717

Warm Up:

  • Run 400m
  • Crossover Hamstring x 8
  • Back Roll to split x 8
  • Air Squat x 10
  • Goblet Squat x 10
  • Shoulder Mobility
  • Banded Shoulder 
  • Push-Ups with rotation x 10
  • Active Shoulder x 10 (3 sec each)
  • Pull-Ups x 5
  • Sit-Ups x 50

Skills:

  • Double Under Practice/Triple Under Practice
  • DB Snatch Review

WOD:

"Frostbite Throwback"

12 min. AMRAP

  • 20 Double Unders   +(advanced - must be unbroken)
  • 20 Single arm DB Snatches (35/20)  +(50/35)
  • 15 Burpees over the Bar  +(over parallete)

021617

Warm Up:

  • Airdyne Sprints 3 x 30 sec.
  • Bear Walks x 1 min
  • Ninja Kicks 
  • Side Lunge with twist x 10
  • Backwards lunge with twist x 10
  • Shoulder Mobility
  • 3 rounds:
    • 3 pull-ups. 2 CTB, 1 Bar Muscle-Up (use box if necessary)
  • HSPU x 20
  • Windshield wipers x 10

Strength:

  • Dumbbell Bench Press 5 x 7-15 (AHAP)
    • if 55 is light for you, do 10-15 reps
    • otherwise find a heavy weight to do your 5x7 

- between each set do 20 dumbbell step-ups (24"/20")

021517

Warm Up:

  • Row 200m easily
  • Row 200m Medium speed
  • Row 200m all out sprint
  • Piriformis
  • Quads
  • DF Mobility
  • Air Squats x 50
  • Shoulder Mobility
  • Bar Lat Stretch
  • Ring Rows x 10
  • Ring Dips x 10
  • TTB Jailhouse 10

Strength:

Above the knee Snatch from Blocks 

  • Find 1 RM of Snatch + 2 OHS

WOD: 

6 min AMRAP

  • 6 OHS
  • 6 TTB
  • 6 Ring Dips  +(3 x {muscle up+1 Ring Dips})

021417

Warm Up:

  • High Knees
  • Butt Kicks
  • Side Shuffle 
  • Carioca
  • Walking Atlas Stretch
  • Ninja Kicks
  • Shoulder Mobility
  • Arm across chest stretch (adductor stretch)
  • Ring Pull-Ups x 10
  • TTR x 10
  • 10 high-ten burpees
  • 10 high-ten sit-ups
  • 20 partner wall balls

WOD:

"Valentines Day Massacre Partner WOD"

on a 33 min running clock..

12 min to establish a personal 1 rm Back Squat.

  • Rest 3 min.
  • prepare your bars

18 min AMRAP

  • P1: 6 Backsquats @65% of todays 1RM (no rack if possible)
  • P2: wait patiently
    • switch.
  • 11 Power Cleans as a team (your own above weight)
  • 22 High-5 push-Ups
  • 33 Deadlifts 

 

 

021317

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Warm Up:

  • Row 30 calories
  • Quad Stretch
  • Calf Stretch
  • Crossover Hamstring x 8
  • Shoulder Mobility
  • 3 x 10 CTB
  • 3 x 25 air squats AFAP, rest 30 sec.
  • 3 x max effort HSPU
  • Hollow rocks x 20
  • Supermans x 20

WOD:

"The Ghost"

6 Rounds of:

  • 1 minute of rowing
  • 1 minutes of burpees
  • 1 minutes of Double Unders
  • 1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score.

021217

British Tribute WOD: For all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Between them they defused 100’s of Explosive devices, saving countless lives. Gaz O’Donnel G.M., Dan Shepherd G.C., Oz Schmid G.C., Dan Read Q.G.M., Brett Linley G.M., Lisa Head. The RLC EOD left Afghanistan on the 26 October 2014. "Felix is the unofficial mascot of British Army counter-terrorism bomb disposal. Cats have always been associated with luck, possibly due to their ‘righting reflex’ – an innate ability to always land on their feet. Felix (Latin for ‘happy’ or ‘lucky’) was the name given to the popular cartoon cat created by Otto Messmer in early 1900s America. He was a cheerful, thoughtful character who never failed to survive mayhem unscathed. These are traits much coveted by bomb disposal personnel and many bomb squads worldwide adopted Messmer’s ‘Felix the Cat’ as their symbol. There have even been some conventional munitions named after him." -via felixfund.org.uk

British Tribute WOD: For all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Between them they defused 100’s of Explosive devices, saving countless lives. Gaz O’Donnel G.M., Dan Shepherd G.C., Oz Schmid G.C., Dan Read Q.G.M., Brett Linley G.M., Lisa Head. The RLC EOD left Afghanistan on the 26 October 2014.

"Felix is the unofficial mascot of British Army counter-terrorism bomb disposal. Cats have always been associated with luck, possibly due to their ‘righting reflex’ – an innate ability to always land on their feet. Felix (Latin for ‘happy’ or ‘lucky’) was the name given to the popular cartoon cat created by Otto Messmer in early 1900s America. He was a cheerful, thoughtful character who never failed to survive mayhem unscathed. These are traits much coveted by bomb disposal personnel and many bomb squads worldwide adopted Messmer’s ‘Felix the Cat’ as their symbol. There have even been some conventional munitions named after him." -via felixfund.org.uk

Warm Up:

  • Airdyne 1 min
  • Bootstraps
  • Spiderman
  • Air Squats x 15
  • Shoulder Mobility
  • Mountain Climbers x 20
  • Grasshoppers x 20
  • Pukl-Ups x 10
  • Push-Ups with rotation x 10
  • V-Ups x 20

WOD:

"Felix the Cat"

6 Rounds for Time

  • 9 Burpees
  • 9 Box Jumps (24/20 in)
  • 9 Pull-Ups
  • 9 Thrusters (40/20 kg)
  • 9 Toes-to-Bar

*If you have a vest, wear it

021117

Warm Up:

  • High Knees
  • Butt Kicks
  • Side Shuffle
  • Carioca
  • Ninja Kicks
  • Inch Worms
  • Duck Walks
  • Burpee Broad Jumps
  • Shoulder Mobility
  • Pull-Up waterfall
  • Push-Ups Waterfall
  • BB Strict Press Waterfall
  • Arm-Linked Sit-Ups x 15

Partner WOD:

21 min. AMRAP

  • 6 Atlas Stone Lifts (AHAP) - alternating
  • 1 Clean and Jerk (75-80% 1RM)
  • 20 High Ten Sit-Ups

 

 

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