081617

Warm Up:

  • Run 400m
  • Bootstraps
  • Atlas Stretch
  • Piriformis
  • Calf Stretch
  • Squat Series
  • Wall Squats x 10 (use a buddy if needed)
  • Shoulder Mobility 
  • Bar Lat Stretch
  • Pull-Ups x 10
  • Rvs Push-Ups x 10
  • L-Sit :30 x 2

Strength:

OHS:  5 x 3 @ 75%

WOD:

12 min AMRAP

  • 12 Box Jump Overs (24"/20")
  • 10 HSPU +(deficit 45/35)
  • Run 100m

081517

Warm Up:

  • Row 20 cals
  • Quad Stretch
  • Calf Stretch
  • Back Roll to Split x 8
  • Iron Cross x 10 
  • Shoulder Mobility 
  • Band Pull-Aparts x 10
  • Pull-Ups x 10
  • Archer Push-Ups x 10
  • Supermans x 20
  • 5 x BB Strict Press
  • 5 x BB Back Squats
  • 5 x BB Deadlifts
  • 5 x BB Goodmornings

Strength: 

Deadlift    +(deficit - 25lb plate)

  • 6 @ 55%
  • 5 @ 60%
  • 4 @ 65%
  • 3 @ 70%
  • 2 @ 75%
  • 2 @ 80%
  • 1 @ 85%
  • STOP NOW. YOU HAVE MANY DEADLIFTS COMING UP IN THE WOD.

WOD:

21-15-9-6

  • Deadlifts (185/125)   +(275/165)
  • Row for Cals (or double airdyne cals)

081417

Warm Up:

  • Run 400m
  • Bootstraps
  • Piriformis
  • Jumping Air Squats x 10
  • Shoulder Mobility
  • Banded Shoulder
  • Ring Dips x 10
  • Ring Rows x 10
  • 3 rds:
    • 5 med ball cleans
    • 10 DU's 
    • 5 sit-ups

Skill: Shoulder Taps and Handstand Holds/Walks

WOD:

  • 40 Ring Dips  +(muscle-up to ring-dips)
  • 40 Toes to Bar
  • 40 Shoulder Taps   +(40' Hand Stand Walks)
  • 40 Burpees  +(BFB's)
  • 40 Wall Balls (20/14)  +(25/20)
  • 40 Double Unders  +(140 DU's or 20 triples)

*25 min Cap

 

 

 

081217

Warm Up:

  • Indian Run around block
  • Bootstraps
  • Back Roll to split x 8
  • Crossover H/S x 8
  • Air Squats x 20
  • Shoulder Mobility
  • Unison Pull-Ups x 10
  • Unison push-ups x 10
  • KBS x 10 at wall
  • Sit-Ups x 20

Partner WOD:

As a team:

  • Run 400m
  • 20 x Unison Pull-Ups
  • 20 x Unison Squat Cleans (135/95)
  • Run 400m
  • 20 X Unison TTB
  • 20 x Unison V-Ups
  • Run 400m
  • 20 x High Five Push-Ups
  • 20 x Unison Air Squats
  • Rub 400m

081017

Warm Up:

  • High Knees
  • Butt Kicks
  • Side Shuffle
  • Carioca
  • Ninja Kicks
  • Walking Quad Stretch
  • Inch Worms
  • Duck Walks
  • Crab Walks (fwd & back)
  • Iron Cross
  • Cobra Stretch
  • Scorpion Stretch
  • Back Roll to Split
  • 2 Rounds Cindy

WOD:

4 min AMRAP:

  • Row for cal

Rest 2 min. at 6 min mark:

4 min AMRAP:

  • Sprint 100m
  • 5 burpees

Rest 2 min., at 12 min mark:

For Time:

  • 10 Air Squats
  • 2 Pull-Ups
  • 15 Air Squats
  • 4 Pull-Ups
  • 20 Air Squats
  • 6 Pull-Ups
  • 5 Air Squats
  • 8 Pull-Ups
  • 25 Air Squats
  • 10 Pull-Ups

080917

Warm Up:

  • Run 400m
  • Quad Stretch on wall
  • Calf stretch
  • 1 min bear walk in a tile
  • Walking lunges x 10
  • Air squat neg x 5 (10sec)
  • Shoulder mobility
  • Pull-ups x 10
  • Ring dips x 15
  • Dragon Flags x 5
  • Rig flag attempts

Strength:

Work up to a heavy 1RM for the day of:

  • Hang power Clean/Hang squat Clean/Shoulder to OH

WOD:

  • RUN 800m

Then,

12 min AMRAP

  • 1 Atlas stone lift (AHAP)
  • 7 HSPU   +(deficit 45/35)
  • 5 Hang Power Cleans (115/75)   +(185/135)

080817

Warm Up:

  • Run 400m
  • Spiderman
  • Squat Series
  • D/F Mobility
  • Calf Stretch
  • Soleus Stretch (calf stretch with knee bend)
  • Crossover Hamstring x 8
  • Shoulder Mobility
  • OHS x 10
  • Pull-Ups x 5
  • CTB x 5
  • Hollow Rocks x 20
  • Supermans x 20

Strength:

Back Squat 5 x 5 @ 80%

WOD:

2 Rounds:

  • 17 CTB  +(Ring Muscle Ups)
  • 50 Hollow Rocks
  • 50 Supermans

*Chest must hit bar for rep to count

 

 

080717

Warm Up:

  • Row 100m knees only
  • Row 200m knees/hips only
  • Row 250m
  • Bootstraps
  • Piriformis
  • Shoulder Mobility
  • Banded Shoulder
  • 3 rounds:
    • 10 Air Squats
    • 5 push-ups
    • 5 Ring Rows
    • 5 back roll to split

WOD:

Tabata Rounds of:

  • Row for Cals
  • Back Rack Step Ups (95/65)
  • Sprints
  • TTB    +(GHD sit-ups)
  • Push-Ups

**Rest 1 min between each movement

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