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 A suicide bomber   killed seven CIA officers   and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.  Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Warm Up:

  • Agility Ladder (as a class)

  • Back Roll to Split

  • Quad Stretch

  • D/F Mobility

  • Air Squat Negatives x 10

  • Shoulder Mobility

  • Pull-Ups 10

  • Rvs. Push-Ups x 10

  • Hollow Rocks x 25

  • Supermans x 25

WOD:

"The Seven"

  • Seven rounds for time of:
    7 Handstand push-ups
    7 Thrusters (135/95)
    7 Knees to elbows
    7 Deadlifts (245/
    7 Burpees
    7 Kettlebell swings (70/53)
    7 Pull-ups


TODAY’S MINDSET

Just take 7 reps at a time. Move through it, and you’ll be done before you know it.

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Warm Up:

  • HN, BK, SS, CAR, NK

  • Crossover hamstring x 8

  • Quad Stretch

  • Air Squats x 15

  • Side lunge with reach x 10

  • Shoulder Mobility

  • Goodmornings x 10

  • Unison Pull-Ups x 10

  • Archer push-Ups x 10

  • Hollow Rocks x 20

Partner WOD:

  • 100 sit-ups

  • 90 Wall Balls

  • 80 Deadlifts (155/115) +(225/155)

  • 70 Pull-Ups

  • 60 Med Ball Cleans

  • 50 Ball Slams

  • 40 Burpees

*break up the reps as you want. One person working at a time.


TODAY’S MINDSET

Break up the reps as you see fit. With only one person working at a time, have a plan in place to limit transition time.

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Warm Up:

  • Airdyne 2 min.

  • Back Roll to split x 5

  • Quad Stretch

  • Bootstraps

  • Walking Lunges x 10

  • Jumping Lunges x 10

  • Shoulder Mobility

  • Pect Stretch on rig

  • Pull-Ups x 10

  • Push-Ups x 15

  • Dragon Flags x 5

Mobility:

  • 1 min Spiderman each side

  • 1 min Atlas Stretch each side

  • 1 min Piriformis each side

  • 2 min. Child’s Pose

  • 1 min. Downward Dog

WOD:

E2MOM for 16 min.

  • 6 jumping Lunges +(12 JL)

  • :30 Airdyne Sprint

  • Sprint to rig

  • 5 recovery Air Squats


TODAY’S MINDSET

Each round is an ALL-OUT sprint. The point is to go as hard as possible until you get to that rig. If you can’t fly through jumping lunges without missing a beat, stick with the Rx. The air squats are as slow and controlled as you want. Actively recover in time for the next round.

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Warm Up:

  • 20 Jumping Jacks

  • Ninja Kicks (2 laps)

  • Inch Worms (1 lap)

  • Duck Walks (1 Lap)

  • Crab Walk fwd (1 lap) and Back (1 lap)

  • Thread the needle :30

  • Banded Shoulder

  • Banded Pass-throughs

  • L Pull-Ups x 10

  • Pike Push-Ups x 5

  • Plank x 1 min

WOD:

Death By Shoulder to Overhead (115/75) +(155/115)

Immediately following your last round:

5 Rounds:

  • 10 Goblet Squats

  • 10 KBS

  • 5 Burpees


TODAY’S MINDSET

Don’t limit yourself with weight. There’s a good chance you will get more rounds than you think. If you barely make a round, that DOES NOT mean you’re done. Where you build strength is where you struggle. If you can physically and correctly lift the bar, do it. Everyone should have round + reps!!!





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Warm Up:

  • Row 500m

  • Bootstraps

  • Quad Stretch

  • Side Lunge with squat x 10

  • Shoulder Mobility

  • Pull-Ups x 15

  • Ring Dips x 10

  • Windshield Wipers x 10

  • BB DL x 5

  • BB HC x 5

  • BB SP x 5

  • BB FS x 5

  • BB Hang Clean Drops x 5

Strength:

  • Squat Cleans 4x1 @ 95%

WOD:

  • 10 DB Snatches (35/20) +(50/35)

  • 10 TTB

  • Row 250m

  • 20 DB Snatches

  • 20 TTB

  • Row 250m

  • 30 DB Snatches

  • 30 TTB


TODAY’S MINDSET

Go workout. Cleans are fun.



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Warm Up:

  • Row intervals :30 on/ :10 off x 6

  • Quad Stretch

  • Glute Stretch

  • Calf Stretch

  • Air Squats x 10

  • Shoulder Mobility

  • PVC strict press x 15

  • Banded Pass-Throughs

  • Pull-Ups x 12

  • Pike Push-Ups x 10

  • Mountain Climbers x 20

  • Grasshoppers x 20

SKILL: Kipping HSPU

WOD:

13 min AMRAP

  • 10 HSPU +(Deficit 35/25)

  • 10 Box Jump Overs (24”/20”)


TODAY’S MINDSET

Move quickly between the box and the wall or the box and the box! Concentrate on the correct pike form, even if you’re on the box. Doing scaled HSPU wrong will absolutely never get you on that wall.



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Warm Up:

  • HN, BK, SS, CAR, NK’s

  • Back Roll to Split

  • Quad Stretch

  • Calf Stretch

  • D/F Mobility

  • Shoulder Mobility

  • Banded Shoulder

  • Wall Squats x 10 (Use a buddy if you want)

  • Cobra Stretch

  • Iron Cross

  • sit-ups x 10

Strength:

  • Front Squat + Thruster

  • 7x1

WOD:

  • Run 800m

  • 20 Thrusters (95/65) +(155/115)

  • Run 800m


TODAY’S MINDSET

Squats make everything better.

111118

  Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a     trust fund     for them.

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

Warm Up:

  • Run 400m

  • Atlas Stretch

  • Piriformis

  • Quad Stretch

  • Walking Lunges x 10

  • Shoulder Mobility

  • Inch Worms

  • Burpee Broad Jumps

  • Push-Ups with rotation x 6

  • Mixed grip Pull-Ups x 10

  • Sit-Ups x 20

WOD:

“R.J.”

5 Rounds:

  • Run 800m

  • 5 Rope Climbs

  • 50 Push-Ups


TODAY’S MINDSET

Think about scaling reps to get the 5 rounds finished. You don’t always have to turn hero WODs into 45-60 min odysseys!

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Warm Up:

  • Indian Run

  • Bootstraps

  • Calf Stretch

  • Air Squats x 10

  • Shoulder Mobility

  • Banded Shoulder

  • Pull-Ups x 10

  • Partner Leg Throw downs x 10

  • BB DL, HC, SP, BS, GM x 5 ea.

Partner WOD:

20 min AMRAP

Ascending Ladder x 2’s

  • Alternating KBS

  • Alternating TTB

  • Alternating DL (155/115) +(225/155)


TODAY’S MINDSET

Spend some time working on alternating the movements. Its a NO REP if they are done together!

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Warm Up:

  • Airdyne 2 min.

  • Quad Stretch

  • Bootstraps

  • Piriformis

  • Glute Stretch

  • Air Squats x 10

  • Shoulder Mobility

  • Pull-Ups 3 x 5

  • Pect Stretch on Rig

  • Windshield Wipers x 10

  • Mountain Climbers x 20

SKILL: Double Under Practice

WOD:

4 Rounds:

3 min to complete the following:

  • 25 Double Unders +(100 Dubs)

  • 5 TTB +(12 TTB)

  • Max Sit-Ups

  • Rest 1 min.

*Score is total sit-ups


TODAY’S MINDSET

The buy-in should take about 1:30-2 minutes. Don’t scale up or down if it’s going to take more than 2 minutes or less than 1:30 - at least to your best estimation.

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