092617

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Warm Up:

  • Run 400m
  • Calf Stretch 
  • Quad Stretch
  • Side Lunge with reach x 8
  • Single leg side hops x 10
  • Air Squats x 10
  • Shoulder Mobility
  • Banded Shoulder 
  • Pect Stretch on rig
  • Jailhouse 10 of UB TTB of KTC
  • Burgener as a class

Strength:

AS A CLASS - 9 min EMOM, followed by 10 min of work. Have all weights ready.

  • 3 x 2 (UB) Pausing Snatch Pulls (2 sec pause 2" off ground, and above knee, into aggressive snatch pull)
    • at 60% 1 RM snatch
  • 3 x 2 (UB) Power Snatch
    • at 65-70% 1 RM snatch
  • 3 x 1 Squat Snatch
    • at 75-80% 1 RM snatch
  • 10 min to find Heavy Snatch for the day.

WOD:

  • 2 min max DU's
  • Run 800m

*score is total time

 

 

092417

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

Warm Up:

  • Run 400m
  • Bootstraps
  • Back Roll to Split x 8
  • Air Squats x 15
  • Shoulder Mobility
  • Pull-Ups x 10
  • Rvs. Push-Ups x 10
  • Sit-Ups x 20
  • Burgener Warm Up as a class

WOD:

"Harper"

23 min AMRAP

  • 9 CTB
  • 15 Power Cleans (135/95)
  • 21 Air Squats
  • Run 400m with plate (45/35)

092317

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Warm Up:

  • Run 400m
  • Bootstraps
  • Shoulder Mobility
  • Burpees Broad Jumps
  • Pull-Ups x 10
  • Push-Ups with rotation x 10
  • Ninja Kicks
  • High Knees
  • Butt Kicks
  • Hollow Rocks x 20
  • Supermans x 20

WOD:

"Scooter"

30 min AMRAP

  • 30 Double unders
  • 15 Pull-Ups
  • 15 Push-Ups
  • 100m Sprint

**One partner completes a full round while the other one rests

At min 30:00:

5 min to find 1RM team deadlift

092217

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Warm Up:

  • Row 750m
  • Atlas Stretch 
  • Bootstraps
  • Quad Stretch
  • Air Squats x 10
  • Shoulder Mobility
  • Chin-Ups x 10
  • HSPU Neg. (10 sec) x 3
  • Dragon Flags x 5

Strength:

  • 1 RM Pausing Bench Press (2 sec pause at chest)

*must have a spotter

WOD:

  • 2 Atlas Stone Lifts (AHAP)
  • 1 Tire Flip
  • Ascending ladder by 2 of Bench press @ 65% of above

 

 

092017

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Warm Up:

  • Run 400m
  • Piriformis
  • Crossover H/S x 8
  • D/F Mobility
  • Banded air squats x 10
  • Shoulder Mobility
  • Wall Climbs x 3
  • Shoulder Taps x 10
  • Pull-Ups x 10
  • 2 Tabata Rounds each
    • Jumping Lunges
    • Hollow Rocks
    • Supermans

Strength:

  • 3 Back Squats @ 80% of 1RM Back Squat
  • 1 Back Squat @ 85% of 1RM Back Squat
  • 3 Back Squats @ 80% of 1RM Back Squat
  • 1 Back Squat @ 85% of 1RM Back Squat
  • 3 Back Squats @ 80% of 1RM Back Squat
  • 1 Back Squat @ 90% of 1RM Back Squat

WOD:

16 min AMRAP

  • 24 Wall Balls  (20/14)  +(increase WB height and/or weight)
    • each time ball hits the floor do 1 burpee+(5 burpees)
  • 16 TTB
  • 8 Jumping Lunges with Med Ball Slam (20/14)

091917

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Warm Up:

  • Row 500m
  • Calf stretch
  • Quad Stretch
  • Air Squats x 10
  • Shoulder Mobility
  • Pect Stretch on Rig
  • Pull-Ups x 10
  • Ring Dips x 10
  • Cobra Stretch
  • DB strict press x 3
  • DB DL x 5
  • DB Power Cleans x 5
  • DB FS x 5
  • DB sit-ups x 10

WOD:

20 min EMOM

  • 1 - 1 Rope Climb   +(2 legless rope climbs)
  • 2 - 2 DB Strict Press/3 Push Press/4 Push Jerks (35/25)  +(50/35)
  • 3 - 3 Strict Pull-Ups + 5 Kipping Pull-Ups  +(2 strict mu, 3 kipping mu)
  • 4 - 3 Power Cleans/3 Front Squats (135/95)  +(185/135)

091817

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Warm Up:

  • Jumping Jacks x 25
  • Mountain Climbers x 25
  • Back Roll to split x 8
  • Sitting "V" hamstring stretch each side 1 min
  • Duck Walks
  • Air Squats x 10 
  • Shoulder Mobility
  • HSPU Neg. (10 sec) x 3
  • Pull-Ups x 10
  • Sit-Ups x 25

WOD:

  • 50 Double Unders  +(100 Double Unders)
  • 75 Burpees   +(100 burpees)
  • 50 Double Unders   +(100 Double Unders)

091717

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

Warm Up:

  • Run 400m
  • Boostraps
  • Piriformis
  • Air Squats x 10
  • Shoulder Mobility
  • Banded Shoulder Stretch
  • Strict Pull-Ups x 10
  • Rvs. Push-Ups x 10
  • BB DL x 5
  • BB Hang Cleans x 5
  • BB Front Squats x 5
  • BB Strict Press x 5

WOD:

"Dae Han"

3 Rounds:

  • Run 800m with dumbbell (45/35)
  • 3 Ropes Climbs
  • 12 Thrusters (135/95)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com