0343: The Seven

cia7

 

 

 

 

 

 

A suicide bomber killed seven CIA officersand 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: Light to heavy – gain understanding. 3 reps of all movements (scaled) X3

Wod: 7 RFT

  • 7 HSPU
  • 7 Thruster 135/95
  • 7 KTE
  • 7 DL 245/155
  • 7 Burpee
  • 7 KB Swing 70/53
  • 7 Pull ups

 

0342:

Catch them Nick. You will very soon.
Catch them Nick. You will very soon.

 

 

 

 

 

 

 

 

 

Warm up: 10 push ups, 10 box step ups, 10 med ball clean, 50 m run X4 Get mobile and go!

Wod: For time

  • 20 burpees
  • 30 box jumps 24/18
  • 40 wall balls 20/14
  • 1 mile run
  • 40 wall balls
  • 30 box jumps
  • 20 burpees

 

0341:

it is always very rewarding to watch new athletes start with a clean slate. Mikhail has been a very consistent performer  making the right choices with his diet while adapting to his new CF lifestyle.
It is always very rewarding to watch new athletes start with a clean slate. Mikhail has been a very consistent performer making the right choices with his diet while adapting to his new CF lifestyle.

 

 

 

 

 

 

 

 

Warm up: 2 pull up, 12 squats, 100 m run 20 sec wall squat x10

Strength: B. squat 5 3 3 – set 4 max rep effort

Wod:  4 RFT

  • 200 m run
  • 15/8 pull ups
  • 12/8 DB Thrusters w/2ct hold of top

 

0340:

Psssst. Lets help Beth move after the 9am wod Saturday.
Psssst. Lets help Beth move after the 9am wod Saturday.

 

 

 

 

 

 

 

It has been a big week of training. See you for a nice recovery wod Saturday morning.

0339:

Thanks for joining us Mike H. Best to you as your off to join the AF next week. See you in the box for your last WO at 5 or 6pm.
Thanks for joining us Mike H. Best to you as your off to join the AF next week. See you in the box for your last WO at 5 or 6pm.

 

 

 

 

 

 

 

 

Warm up: shuttle runs, 8 squats, 3 pwr clean to press x4

Wod: 6 RFT

  • 12 DL 135/95
  • 6 power cleans
  • 3 Thrusters
  • 400 m run

Strength: B. Squat 4×6//65

 

0338:

Pink Ball and all. Tom A.
Pink Ball and all. Tom A.

 

 

 

 

 

 

 

 

 

Warm up: Mobility fun

Wod 1: 3 min Amrap

  • 8 ring rows
  • 1 HSPU
  • 1 Pistol

Wod 2: 3 min Amrap

  • 5 Ring Dips
  • 2 HSPU
  • 1 legged squat

Wod 3: 3 min Amrap

  • 6 Shoot thru’s
  • 6 Kipping pull ups
  • 12 jumping split squats

Skill: MU 3,6, or 9

Beth needs the help of her 2120 family! Nick is on deployment, and they have just bought their first house in Carlsbad. We need everyone’s help on Saturday after the 9am WOD. Come on out and show Beth some love.