052018

 U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.   He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.   The "Morrison" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, July 4, 2011 (110704).

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. 

He is survived by his father Donald, mother Susan, brother Gary, and sister Katie. 

The "Morrison" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, July 4, 2011 (110704).

Warm Up:

  • Run 400m
  • Atlas Walks x 10
  • Duck Walks
  • Calf Stretch
  • Med ball cleans x 10
  • Shoulder Mobility
  • Inch Worms x 10
  • Mountain Climbers x 20
  • KBS at wall x 10
  • Tuck Ups x 25

WOD:

"Morrison"

50-40-30-20-10

  • Wall Balls (20/14)
  • Box Jumps (24"/20")
  • KBS (1.5/1.0 pood)

TODAY'S MINDSET

You can get through this. Take one movement at a time and keep going! 

051918

IMG_9601.jpg

Warm Up:

  • Indian Run around block
  • Atlas Stretch
  • Bootstraps
  • Air squats x 10
  • Shoulder Mobility
  • "thread the needle" shoulder Stretch :30 each side
  • Pull-Ups x 10
  • Partner Leg throw Downs x 10
  • Mountain Climbers x 20
  • Grasshoppers x 20
  • PVC Circle as a class

Partner WOD:

12 min AMRAP

Starting at white board:

  • 3 knees to squat  +(25/20 DB)
  • 3 Box Jumps (24/20)  +(30/24)
  • Crab Walk to rig
  • 3 Pull-Ups  +(Bar Muscle Ups)
  • 3 TTB
  • Sprint Back and tag your buddy

immediately followed by:

12 Alternating 100m Sprints for time.

*score is your rounds and overall time as a team.


TODAY'S MINDSET

Sprint!! 

051818

IMG_0653.jpg

Warm Up:

  • Run 400m
  • Calf Stretch
  • Back Roll Split x 8
  • Side Lunge with reach x 10
  • Air Squats x 10
  • Shoulder Mobility
  • Banded Shoulder
  • Jailhouse 5: Pull-Ups / Push-Ups
  • Windshield Wipers x 10
  • Burgener as a class

Strength:

5  x  1  - increasing

  • Mid-thigh Hang Power Snatch + High-Hang (Pockets) Power Snatch + High-Hang Squat Snatch

WOD:

10 min AMRAP 

Ascending ladder by 1's

  • Sand Bag Toss (AHAP)
  • Hang Power Snatch @ 80% of above
  • 5' Handstand Walk (increase 5 ft. each round)
    • sub 5 shoulder taps

TODAY'S MINDSET

Snatch Day! Developing Snatch skills from the hang today. Think about your legs getting that bar vertical with speed under the bar.

051718

IMG_0461.PNG

Warm Up:

  • Airdyne :30 on/off for 3 min.
  • Bootstraps 
  • Quad Stretch
  • Piriformis stretch
  • Back Roll to Split x 8
  • Calf Stretch 
  • Shoulder Mobility
  • Banded Shoulder
  • Banded Pull-Aparts x 10
  • Pect Stretch on Rig
  • Ring Rows x 10
  • Standing Ring Dips x 10
  • Iron Cross
  • Cobra Stretch 
  • 5 min Free Work

Strength: 

Strict Press 7 x 2 - increasing weight

between each set, NFT:

  • 20 Double Unders
  • 15 Burpees
  • 10 KB SDHP (53/35)
  • 5 Pike Push-Ups

TODAY'S MINDSET

Its been a rough week so far. Pay attention to the warm up and stretch out. The WOD isn't for time, so just move efficiently through each round. Scale the double if need be. Go heavy with your Strict Press!

051618

IMG_0063.PNG

Warm Up:

  • Run 400m
  • Quad Stretch
  • Calf Stretch
  • Duck Walk
  • Bootstraps
  • Air Squats x 10
  • Shoulder Mobility
  • Beat swings x 5
  • Pull-Ups x 10
  • Dynamic Push-Ups x 10
  • Twisting sit-ups x 10

WOD:

"Barbara"

Five rounds, each for time of:

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats

*Rest precisely three minutes between each round.


TODAY'S MINDSET

Getting Gymnasty. 3 minutes is a long time to recover, so use push yourself through the rounds and see what you can do!

051518

IMG_0057.PNG

Warm Up:

  • Agility Ladder x 2
    • straight ahead 1-2 in /1-2 out
    • 2 feet in 2 feet out
    • Diagonal 1-2 in 1-2 out
    • lateral R 1-2 in 1-2 out
    • lateral L 1-2 in 1-2 out
    • hop R foot
    • hop L foot
  • Bear Walks x 1 min
  • Quad Stretch
  • Air Squats x 10
  • Shoulder Mobility
  • Agility ladder plank - lateral walks R then L with hands 1-2 in 1-2 out
  • Pull-Ups x 10
  • Plate Ground to OH x 10
  • BB DL x 5
  • BB Hang Clean x 5
  • BB SP x 5
  • BB FS x 5

Strength:

  • Pausing Front Squat - 5 sec hold at bottom. Work to a heavy 1 rep for the day.

WOD:

8 min AMRAP

  • 5 Deadlifts (155/105) +(185/125)
  • 4 Hang Power Cleans
  • 3 Front Squats
  • 2 Should to Overheads
  • 1 Ground to Overhead

**LURONG  ATHLETES PLEASE CHECK YOUR DIVISION FOR CORRECT WEIGHTS


TODAY'S MINDSET

Unless you are sticking to the Luring Challenge divisions, don't go too heavy on this one. You should be able to do your first round unbroken (with some difficulty) - If you are doing 4-5 rounds unbroken though....you cheesed! #PSWOTB

051418

IMG_0048.PNG

Warm Up:

  • Run 400m
  • Calf Stretch 
  • Quad Stretch
  • Piriformis Stretch
  • Sit-Ups x 25
  • Air Squat Negatives (5 sec) x 5
  • Shoulder Mobility
  • 2 rounds:
  • 5 pull-ups
  • 10 push-ups
  • HSPU Negatives (10 sec) x 3
  • 3-5 min free work

Skill: Squat Therapy 

  • Butt to wall
  • Review basics of Tripod Feet, sit back on heels, knees track over toes, etc..
  • Wall Squats
  • Re-test

WOD:

  • 100 Air Squats
  • Run 1 mile
  • 50 HSPU

(Rx+ use vest for the squats and run)


TODAY'S MINDSET

Going for a little run today with those quads under fatigue. Air Squats are BELOW PARALLEL. Virtuosity on each rep...don't practice bad habits. When it comes to the HSPU, take big chunks of reps and short rests!

051318

 Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.  He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.  He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

Warm Up:

  • Row 400m
  • Crossover Hamstring x 8
  • Quad Stretch
  • Air Squats x 10
  • Shoulder Mobility
  • Pike Push-Ups x 10
  • Pull-Ups x 10
  • Rvs. Push-Ups x 10
  • Knees to squat x 5
  • Windshield Wipers x 10
  • Burpees to the bar x 5

WOD:

"Lyon"

5 Rounds for Time

  • 7 Squat Cleans (165/115 lb)
  • 7 Shoulder-to-Overheads (165/115 lb)
  • 7 Burpee Chest-to-Bar Pull-Ups

*2 minutes Rest between rounds


TODAY'S MINDSET

Use the 2 min rest to actively recover. Reset and go at each round as hard as you can!

051218

IMG_0005.PNG

Warm Up:

  • Jumping Jack x 25
  • Back Roll to split
  • Calf Stretch
  • Side lunge with reach x 10
  • Jumping Air Squats x 10
  • Shoulder Mobility
  • L-Hold in rings - max time x 3
  • Ring Dips x 10
  • Pull-Ups x 10
  • Partner Leg throw downs x 10
  • Twisting Sit-Ups x 20

Partner WOD:

16 min AMRAP

  • 6 Alternating Manmakers (35/25)
  • Med Ball Back Roll Leg Passes from white board to rig as a team - one way (20/14)
  • 20 Buddy Russian Twists

TODAY'S MINDSET

Move fast to re-position on the med-ball passes or you'll leave your buddy hanging!

 

051118

IMG_9936.jpg

Warm Up:

  • Run 800m
  • Quad Stretch
  • Piriformis
  • Calf Stretch
  • Wall Squats x 10
  • Shoulder Mobility
  • Pull-Ups x 10
  • Rvs Push-Ups x 10
  • V-Ups x 10
  • Mountain Climbers x 20
  • BB DL x 5
  • BB Hang Clean x 5
  • BB SP x 5
  • BB BS x 5
  • BB Muscle Snatch x 5
  • BB OHS x 5

WOD:

  • 30 Wall Balls (20/14 lb)
  • 30 Hang Cleans (95/65 lb)
  • 30 Pull-Ups
  • 30 Deadlifts (95/65 lb)
  • 30 Push-Ups
  • 30 Box Jumps (24/20 in)
  • 30 Kettlebell Swings (1.5/1 pood)
  • 30 Toes-to-Bar
  • 30 Air Squats
  • 30 Hang Snatches (95/65 lb)
  • 30 Double-Unders
  • 30 Sit-Ups
  • 30 Burpees

TODAY'S MINDSET

CHIPPER!!! Enjoy :) You're Welcome.

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