061916

Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

Warm up:

  • Sprint the driveway at 50%
  • 75% x 2
  • 100% x 2
  • Bootstraps
  • Squat Series
  • Air Squats x 10
  • Shoulder Mobility
  • Active Shoulder beat swings x 10
  • Med Ball Cleans x 10
  • Sit-Ups x 50

WOD:

"Crain"

2 rounds for time of:

  • 34 push-ups
  • 50-yard sprint
  • 34 deadlifts, 135 lb.
  • 50-yard sprint
  • 34 box jumps, 24-inch box
  • 50-yard sprint
  • 34 clean and jerks, 95 lb.
  • 50-yard sprint
  • 34 burpees
  • 50-yard sprint
  • 34 wall-ball shots, 20-lb. ball
  • 50-yard sprint
  • 34 pull-ups
  • 50-yard sprint

Body Weight Crain

2 rounds for time of:

  • 14 push-ups
  • 50-yard sprint
  • 14 KB deadlifts
  • 50-yard sprint
  • 14 box jumps/step-ups
  • 50-yard sprint
  • 14 air squats
  • 50-yard sprint
  • 14 burpees
  • 50-yard sprint
  • 14 air squats
  • 50-yard sprint
  • 14 jumping pull-up
  • 50-yard sprint
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com