092418

1492973318392.jpeg

Warm Up:

  • Airdyne :30 on :30 off

  • Bootstraps x 10

  • Spiderman with rotation and reach x 10

  • Quad Stretch

  • Air Squats x 5

  • Jumping Air Squats x 5

  • Shoulder Mobility

  • Beat Swings x 10 - feet together, stay tight

  • Pull-Ups x 10

  • Push-Ups x 10

  • Hollow Rocks x 25

  • Supermans x 20

Challenge: Max Airdyne Cals :30

WOD:

2 Rounds of:

1 min each station with :30 rest in between:

  • Weighted Jump Rope

  • Airdyne for cals

  • Burpee Tuck-Jumps

  • Sprint + chest to deck + Sprint + chest to deck (each CTD = 1 rep)

  • Sand Bag Carry (wall to wall)


TODAY’S MINDSET

Heart rates up! Engine Builder.

092318

 In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.  With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.  The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Warm Up:

  • Run 400m

  • Burpee Broad Jumps 

  • Shoulder Mobility

  • Banded shoulder stretch

  • Wall Squats x 10

  • Quad Stretch

  • Calf Stretch

  • Ring Rows x 20

  • Ring Dips x 10

  • Hollow Rocks x 50

  • Supermans x 25

WOD:

"Michael"

3 Rounds for time

  • Run 800m

  • 50 back extensions

  • 50 sit-ups

Rx+ - GHD Back Extensions and GHD Sit-Ups when possible.


TODAY’S MINDSET

Enjoy the weather, go for a run. Try for large sets on the core work and get back out there!

092218

IMG_3453-1024x768.jpg

Warm Up:

  • Indian Run

  • Bootstraps

  • Atlas Stretch

  • Junkyard Dogs x 3

  • Bear Crawl x 2

  • Crab Walks x 2 (fwd/back)

  • Inch Worms

  • Air Squats x 10

  • Shoulder Mobility

  • Med Ball Clean Wall Balls x 10

  • Unison Pull-Ups x 10

  • High Five push-Ups x 10

  • High Ten Burpees x 3

  • Class Hot-Potato (10 burpees when your’e out)

PARTNER WOD:

Max Alternating Back Roll Clean and Jerks with a plate (45/25) - must use one plate per team

*Every time the plate touches the ground, the team must perform 5 high ten burpees

at the 5min mark,

Front Rack Carry around the block, switching when needed (95/65) +(135/95)

*Every time the bar touches the ground, the team must perform 5 high ten burpees

then, finish with

50 med-ball sit-ups


TODAY’S MINDSET

Score will be Max C&J and your final time. Work together to minimize burpees! (especially not he street!)




092118

original.png

Warm Up:

  • HN, BK, SS, CAR, NK

  • Bootstraps

  • Calf Stretch

  • Crossover Hamstrings x 8

  • Walking Lunges x 10

  • Side Lunge with squat x 10

  • Shoulder Mobility

  • Ring Rows x 10

  • Ring dips x 10

  • TTR x 5

  • BB DL, HC, BS, GM x 5

Skill: Bar Facing Burpees

WOD:

  • 30 Deadlift (135/95) +(155/115)

  • 30 Bar Facing Burpees

  • 25 Doubles +(100)

  • 20 Deadlift (155/115) +(245/175)

  • 20 Bar Facing Burpees

  • 25 Doubles +(100)

  • 10 Deadlift (205/155) +(315/205)

  • 10 Bar Facing Burpees

  • 25 Doubles +(100)


TODAY’S MINDSET

Break Up the deads early and often. TGIF.

092018

everythings-gonna-work-out.jpg

Warm Up:

  • Run 400m

  • Bootstraps

  • Atlas Stretch

  • Butt to wall x 1 min

  • Wall Squats with a buddy for t-spine mobility x 5

  • D/F Mobility

  • Shoulder Mobility

  • OHS x 10

  • Pull-Ups x 10

  • Push-Ups x 15

  • Hollow Rocks x 25

Strength:

  • Back Squat 4 x 4 @ 80%

WOD:

3 rounds:

  • Run 400m

  • rest 2 min

*record each time and final finishing time.


TODAY’S MINDSET

Work on keeping your chest up on your back squats, chest and hips RISE TOGETHER!

091918

images.jpeg

Warm Up:

  • Run 400m

  • Boostraps

  • Glute Stretch

  • Duck Walk

  • Air Squats x 10

  • Shoulder Mobility

  • Pect Stretch on Rig

  • Pike Push-Ups x 10

  • Jumping Pull-Ups x 10

  • KBS x 10

  • KBS snatches x 10

  • Tusk-Ups x 20

WOD:

20 min AMRAP:

  • 2 Pull-Ups +(muscle-ups)

  • 4 HSPU

  • 8 KBS (53/35) +(70/53)


TODAY’S MINDSET

If you have muscle-ups or are close, today is the day to train them in the WOD. The Rx+ is “Nate” so see what you can do. If you are working on pull-ups, don’t make them easy! Challenge yourself today with the pulling movements! You have 20 min., so go for it.

091818

tumblr_oi55idVKuX1uqsh0ko1_1280.jpg

Warm Up:

  • HN, BK, SS, CAR, NK’s

  • Calf Stretch

  • Spiderman with twist x 8

  • Side lunge with reach x 8

  • side lunge with squat x 8

  • Iron Cross x 8

  • Shoulder Mobility

  • Jerk Balance x 5

  • Pull-Ups x 10

  • HSPU Neg’s x 5 (7 sec)

  • BB Complex x 4: (2 DL, 2 HC, 2 SP, 2 BS)

  • Burpees over the bar x 5

WOD:

Find a Heavy 1 rep of the following complex:

  • Increasing weight E2MOM for 14 min.

  • [Power Clean + Hang Squat Clean + Jerk]

    • if you fail, try again the next 2 min. If you fail again, go down to previous weights lifted

rest 3-5 min.

4 min AMRAP

  • 10 DB Power Cleans (35/25) +(50/35)

  • 6 DB Push Press

  • 4 Front Rack Walking Lunges +(OH WL)


TODAY’S MINDSET

Lift things up and put them down. Have some fun with the complex. The AMRAP is 4 minutes, it’ll be over before you know it, so keep moving!

091718

96334879499292599_aqleu1uj_f.jpg

Warm Up:

  • Row 500m

  • Quad Stretch

  • Bootstraps

  • Walking Lunges x 10

  • Shoulder Mobility

  • OHS x 10

  • Roll lats x 1 min

  • Bar Last Stretch :30

  • Pull-Ups x 10

  • Rvs. Push-Ups x 10

  • BB SGDL x 5

  • BB Muscle Snatch

  • BB OHS x 5

  • BB Snatch Balance x 5


Skill:
Rowing Review

WOD:

4 Rounds for time:

  • Row 500m

  • 10 OHS (95/65) +(135/95)


TODAY’S MINDSET

We can’t say it enough….rowing efficiency is key! We’re not giving you suggestions, we’re teaching you proper form. That will translate to faster rowing times with less fatigue, and more importantly, less aches and pains. It’s as important as your deadlift or clean form, so make the decision to make the changes. One step back, two steps forward.

091618

ffa92c4a87fac76b08f6e645b1616d3e.jpg

Warm Up:

  • Run 400m

  • Back Roll to split x 8

  • Quad Stretch

  • Glute Stretch

  • Air Squat with 5 sec hold x 5

  • Air Squats for speed x 10

  • Shoulder Mobility

  • Banded Shoulder

  • Pull-Ups x 10

  • Push-Ups with rotation x 10

  • Tuck-Ups x 25

WOD:

:”Badger”

3RFT

  • 30 Squat clean (95/65)

  • 30 Pull-ups

  • Run 800 meter


TODAY’S MINDSET

Partition the pull-ups into sets you can handle. Same with the cleans. Take it easy and keep moving. Large sets with large breaks are not your friend today.

091518

everything-happens-for-a-reason-marilyn-monroe-quote_a-G-10466913-0.jpg

Warm Up:

  • Indian Run

  • Spiderman

  • Piriformis

  • Air Squats x 15

  • Shoulder Mobility

  • Wall Angels x 10

  • Pull-Ups x 10

  • High Ten Push-Ups x 10

  • Med Ball Clean wall balls x 10

  • Russian twists x 25

  • Class Sit-Ups x 20


Partner WOD:

30 min EMOM

  • P1: 5 wall Balls +(10 WB)

  • P2: 5 HSPU + 5 KBS (53/35) +(70/35)

    • one person working at a time, switch each minute


TODAY’S MINDSET

The faster you go the more time you have to rest and the more time your partner has to finish their work! If you can’t keep up lower the reps.

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