071819

bear complex.jpg

Warm Up:

  • HK, BK, SS, CAR, NK’s

  • Crossover Hamstring x 6

  • D/F Mobility

  • Shoulder Mobility

  • OHS x 10

  • Pull-Ups x 10

  • Rvs. Push-Ups x 10

  • Twisting Sit-Ups x 20

  • BB Bear Complex

    • Power Clean

    • Front Squat

    • Push Press

    • Back Squat

    • Back Push Press

Strength:

Bear Complex

  • this is a true bear complex. work up to a 7RM.

WOD:

12 min AMRAP

  • 12 Front Squats (135/95)

  • 24 Sit-Ups

  • 12 Push Press


TODAY’S MINDSET

The Bear Complex gets pretty oppressive over 7 full reps, so keep it light to start! Work it out so you’re only doing 3-5 attempts at the 7 reps.

071719

fun2.jpg

Warm Up:

  • Run 400m

  • Quad Stretch

  • Calf Stretch

  • Air Squats x 15

  • Shoulder Mobility

  • Downward Dog :30

  • Scorpion Stretch :30 ea

  • 3 Rounds:

    • Russian KBS x 6

    • V-Ups x 6

    • Twisting Push-Ups x 6

WOD:

  • 75 Wall Balls

  • Run 400m

  • 25 Deadlifts (155/115)

  • 25 Toes to Bar

  • Run 400m

  • 25 Power Cleans

  • 25 Bar Facing Burpees

  • Run 400m

  • 25 Ring Dips

25 min Cap*


TODAY’S MINDSET

Think about scaling reps before weight.

071619

goals.jpg

Warm Up:

  • Run 400m

  • Calf Stretch

  • Quad Stretch

  • Piriformis

  • Air Squats x 10

  • Med Ball Cleans x 5

  • Shoulder Mobility

  • Beat Swings x 5

  • Pull-Ups x 5

  • CTB x 5

  • BMU x 5

  • Hollow Rocks x 25

Challenge: Depth Jump Box Jumps Max Height

  • Drop from 24”/20” into an immediate jump up to max height box

WOD:

9 min AMRAP

  • Ascending Ladder by 2 of Pull-Ups/CTB

  • 5 Box Jumps

  • 7 MedBall Cleans


TODAY’S MINDSET

Move quickly through this one! Try to push through all 9 minutes on high gear!





071519

motivation.JPG

Warm Up:

  • Row 20 cals

  • Bootstraps

  • Quad Stretch

  • D/F Stretch

  • Air Squats x 10

  • Shoulder Mobility

  • Thread the Needle :30 ea

  • Banded Shoulder

  • BB DL x 5

  • BB HC x 5

  • BB SP x 5

  • BB BS x 5

Strength:

  • 1 RM Strict Press

then,

  • 4 x 8 seated KB press (AHAP)

WOD:

  • Row 2000m for time


TODAY’S MINDSET

Spend the time working up to a true 1 rep strict press. The kettlebells should total about 50% of your one rep, if not less. If you can not keep form through all 8 reps, go down in weight. During the row, slow down and work on better form.

071419

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U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Warm Up:

  • Run 400m

  • Walking Atlas Stretch

  • Bootstraps

  • Mountain Climbers x 20

  • Air Squats x 15

  • Shoulder Mobility

  • Ring Rows x 10

  • Pike Push-Ups x 10

  • Sit-Ups x 25

WOD:

"Blake"

4 Rounds for time:

  • 100ft. Walking Lunge with plate OH (45/25)

  • 30 Box Jumps (24"/20")

  • 20 Wall Balls (20/14)

  • 10 HSPU


TODAY’S MINDSET

Stay hydrated! When it comes to your walking lunges, stay tight and lock out your elbows with the weight over head. Remember to rest at the TOP of the box jumps, and get after it!


071319

fun.JPG

Warm Up:

  • HN, BK, SS, CAR, NK’s

  • Back Roll to Split x 8

  • Quad Stretch

  • Air Squats x 10

  • Shoulder Mobility

  • Banded Shoulder

  • Banded Pull-Aparts

  • Wall Climbs x 3

  • V-Ups x 10

Partner WOD:

22 min AMRAP

  • 10 Bench Press (155/115)

  • Row 1000m as a team

  • 10 Clean and Jerks

  • Wheel Barrow 50’ each or handstand walk 25’ each


TODAY’S MINDSET

Split the bench and clean and jerks between you and your partner. Break up the Row however you wish.

071219

waitingforwod.jpg

Warm Up:

  • Airdyne intervals :30 on :30 off

  • Quad Stretch

  • Piriformis

  • Side Lunge with Reach x 10

  • Air Squat neg’s x 3 (10 sec)

  • Shoulder Mobility

  • Pect Stretch on rig

  • 2 Rounds:

    • 5 pull-ups

    • 5 KBS

    • 10 Hollow Rocks

Challenge:

  • 100 Air Squats for time

WOD:

10 min AMRAP

  • 20 Airdyne Cals

  • 8 Burpee box Jump Overs

  • 4 Sandbag Over Bar (AHAP/bar at belly-chest height)

Recovery:

  • 1 min. Long-Sit Hamstring Stretch

  • :30 Iron Cross each way

  • 1 min. Down Dog

  • 2 min rebound


TODAY’S MINDSET

Attack the Sandbags and use your hips to get it up over the bar. Your quads are going to be toast after the airdyne!

071119

OH position.jpg

Warm Up:

  • Run 400m

  • Back Roll to Split x 8

  • Side Lunge with Reach x 8

  • Crossover Hamstring x 8

  • Calf Stretch

  • Air Squats x 10

  • Shoulder Mobility

  • Bar Lat Stretch :30

  • MB Cleans x 10

  • Burgener Warm Up

Strength:

  • Work up to a heavy 2 Rep Power Snatch in 10 min.

WOD:

  • Run 400m

  • 9 Power Snatches (135/95)

  • Row 500m

  • Run 400m

  • 6 Power Snatches (155/115)

  • Row 500m

  • Run 400m

  • 3 Power Snatches (175/125)

  • Row 500m


TODAY’S MINDSET

Take your time on the snatches and hit every one. Pick a weight progression that ends in a challenging weight.



071019

IMG_7087.jpg

Warm Up:

  • Airdyne 2 min.

  • Piriformis

  • Spiderman with twist

  • Air Squats x 10

  • Shoulder Mobility

  • Around the Worlds with plate x 5 each

  • Plate G2OH x 10

  • TTR x 5

  • Hips to rings x 5

Strength:

  • Back Squat 10 x 2 @ 70%

WOD:

11 min AMRAP

  • 10 Toes to Bar

  • 10 Pistols

  • 5 Ring Muscle-Ups or CTB


TODAY’S MINDSET

Scale the muscle ups by number, or use a band or box. No bar muscle ups today, just ring work. If you have CTB you can do that, or if you need to scale CTB, you can do that. Basically, pick which one makes you happy and make it happen captain.



070919

lifeisshort1.jpg

Warm Up:

  • Run 400m

  • Quad Stretch

  • Piriformis

  • Side lunge with squat x 10

  • Shoulder Mobility

  • Thread the Needle :30

  • Inch worms x 5

  • Downward Dog :30

  • Hollow Rocks x 25

CHALLENGE: Max L-Hold x 3 attempts

WOD:

5 Rounds:

  • 24 Box Jumps

  • 50‘ OH BB carry (155/115)

  • Accumulate :30 L-Hold

  • Run 200m


TODAY’S MINDSET

L-Hold in the rings, or in the parallettes. If you come down, time accumulated stops. Ideally, knees are fully extended and toes are above hips. If that’s not happening, try knees bent, but keep them above the hip crease.





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