072217

Warm Up:

  • Run 400m
  • Back Roll to Split x 8
  • Walking Quad Stretch 
  • Calf Stretch
  • Med Ball Toss Squats x 10
  • Shoulder Mobility
  • Unison Pull-Ups x 10
  • High Five Push-Ups x 10
  • Partner Med Ball Sit-Ups x 10
  • Double Under Practice

Partner WOD:

  • 50 Double Unders per partner
  • 200 Pullups
  • 40 Double Unders per partner
  • 200 Pushups
  • 30 Double Unders per partner
  • 200 Situps
  • 20 Double Unders per partner
  • 200 Squats
  • 10 Double Unders per partner

*Break up the rounds of 200 as you like. 35 min Time Cap.

072117

Warm Up:

  • Slow Row for form 2 min.
  • Squat Series
  • Air Squats x 5
  • Jumping Air Squats x 5
  • Shoulder Mobility
  • Bar Lat Stretch 1 min
  • Banded Shoulder
  • Pull-Ups x 10
  • Push-Ups with rotation x 10
  • Hollow Rocks x 25

Skill: Accessory Snatch Work as a class (Pressing Snatch Balance, Heaving Snatch Balance, Snatch Balance)

Strength:

  • Spend 15 min. working up to a heavy 1RM Snatch Balance for the day

then,

  • Find a heavy 1RM OHS for the day

 

 

072017

Warm Up:

  • Airdyne 1 min
  • Quad Stretch
  • Calf Stretch
  • Back Roll Split x 8
  • Shoulder Mobility
  • OHS x 10
  • Pull-Ups x 10
  • Rvs. Push-Ups x 10
  • Supermans x 20
  • Hips to Rings x 5
  • L-Hold in Rings - total of :45

Skill Work: Rope Climbs, shoot throughs

WOD:

10 min AMRAP

  • 1 Rope Climb   +(legless)
  • 13 TTB 
  • 8 Shoot Throughs  (out and back = 1)   +(add push up and dip)

071917

Warm Up:

  • Run 400m
  • Atlas Stretch
  • Bootstraps
  • Goblet Squats x 10
  • Jumping Lunges x 10
  • Shoulder Mobility
  • Hollow Rocks x 25
  • Supermans x 25
  • 3 Tabata Rounds Each:
    • Mountain Climbers
    • BB DL
    • BB Goodmornings

Strength: Tire Flips

WOD:

  • 100 Sit-Ups
  • 2 Tire Flips
  • 80 Wall Balls
  • 2 Tire Flips
  • 60 Push-Ups
  • 2 Tire Flips
  • 40 Box Jumps
  • 2 Tire Flips

071817

Warm Up:

  • Row 500m
  • Bootstraps
  • D/F Mobility
  • Quad Stretch
  • Calf Stretch
  • Piriformis
  • Air Squat Negatives (10 sec) x 5
  • Shoulder Mobility
  • Pull-Ups x 10
  • Ring Dips x 10
  • as a class, 1 round of:
    • 5 x BB High Hang Cleans
    • 5 x BB Hang Cleans
    • 5 x BB Power Cleans
    • 5 x BB Squat Cleans 
    • 5 x BB Strict Press
    • 5 x BB Push Press
    • 5 x BB Push Jerk

Strength:

 3-4 rounds:  Big Clean Complex for a 1RM

  • without putting down or resting the bar, perform all of the following:
    • High Hang, Hang, Clean, Push Press
    • High Hang, Hang, Clean, Push Jerk
    • High Hang, Hang, Clean, Split Jerk

*If you are not very familiar with ALL of the movements in the BCC, do the following complex instead:

  • Hang Power Clean, Front Squat, Squat Clean, Shoulder to OH

WOD:

  • 8 Hang Power Cleans @ BCC 1RM
  • 4 Shoulder to OH
  • 10 Pull-Ups   +(CTB)
  • 8 Power Cleans
  • 4 Shoulder to OH
  • 10 Pull-Ups
  • 8 Squat Cleans
  • 4 Shoulder to OH
  • 10 Pull-Ups

071717

Warm Up:

  • High Knees
  • Butt Kicks
  • Side Shuffle
  • Carioca
  • Ninja Kicks
  • Walking Quad Stretch
  • Inch Worms
  • Shoulder Mobility
  • Pull-Ups Negatives x 3 (10 sec.)
  • Push-Ups with rotation x  10
  • Sit-Ups x 25
  • Sprints as a class
  • 50-75-100-supine-prone

Skill: Air Squat Form/butt to wall/partner wall squats/squat therapy

WOD:

E4MOM

Round 1 :

  • Run 400m
  • 30 Air Squats  +(50 Air Squats)

Round 2 :

  • Run 400m
  • 10 Burpees  +(20 Burpees)

Round 3 : 

  • Run 400m
  • 25 Double Unders   +(50 DU's/15 Triples)

Round 4 : 

  • Run 400m
  • Bear Crawl 5 Laps

Round 5 : 

  • Run 600m

 

 

 

 

 

071617

“Schlitz” is one of CrossFit New England’s official benchmarks, first posted on their website January 30, 2012. Though CFNE names their daily WODs "for fun," this WOD is from a short list provided to us by CFNE’s Director of Operations, Eamon Coyne.


Warm up:

  • Run 400m
  • Back roll to split x 8
  • Side lunch with reach x 8
  • Ninja kicks
  • Mountain climbers x 20
  • Shoulder mobility
  • 2 rounds Cindy
  • TTR x 5
  • HTR x 5
  • Supermans x 25
  • Hollow rocks x 25

WOD:

"Schlitz"

4 rounds:

  • 400m Run
  • 4 Muscle-Ups
  • 40 DU's

071517

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Warm up:

  • Indian run
  • Bootstraps
  • Atlas stretch
  • Calf stretch
  • Shoulder mobility
  • Pull-ups x 10
  • Ring dips x 10
  • Partner Glute Ham Raises x 10
  • Sally air squats (elbows off knees!)

Partner WOD:

  • In 15 min - Find a team 1 RM Bench Press

Rest 1 min.  - At 17:00 mark:

  • As a team, complete 20 reverse burpees

Then,

4 rounds of:

  • 20 ring dips
  • 20 synchro air squats
  • 20 ring rows   +(from a box of able)

071417

Warm Up:

  • Run 400m
  • Bootstraps
  • Air Squat negatives (10 sec) x 5
  • Shoulder mobility
  • Pull-Ups x 10
  • Ring Dips x 10
  • 2 Rounds:
    • BB Strict Press x 5
    • BB Hang power clean x 5
    • BB front squat x 5
    • BB thruster x 5
    • BB Hip thrusts x 10

Skill: Double Unders/triple unders

WOD:

12 min. EMOM

  • 10 Double Unders  +(25 Double Unders)
  • 3 HSPU   +(@ deficit 45/35)

Buy out at min 13:   Run 800m

071317

Warm Up:

  • Row 500m
  • Bootstraps
  • Spiderman
  • Piriformis
  • Air Squats x 10
  • Shoulder Mobility
  • 3 Rounds:
    • BB Goodmornings x 5
    • BB DL x 5
    • BB Hang Clean x 5
    • Pull-Ups x 5
    • Pect Stretch :20 sec each

WOD:

Starting at 10, Descending Ladder by 2 of:

  • Deadlifts (185/125)    +(225/155) 
  • BB Roll-Outs

*Finish each round with 250m Row

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