071718

Warm Up:

  • Run 400m
  • Back Roll to Split x 8
  • Side Lunge with reach x 8
  • Calf Stretch
  • Air Squat x 10
  • Shoulder Mobility
  • Banded Shoulder
  • Tuck-Ups x 10
  • Pike Push-Ups x 10
  • Plate Jumps x 50
  • 2 x max doubles or 2 min double unders

WOD:

"Lola"

5 rounds for time

  • 30 Double Unders
  • 20 Knees-to-Elbows
  • 10 Handstand Push-Ups

TODAY'S MINDSET

A newer "CF Girl" workout. Work on getting your knees to your actual elbows! 

071618

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Warm Up:

  • Row 500m
  • D/F Mobility
  • Squat Series
  • Air Squat Negatives x 5 (10 sec)
  • Shoulder Mobility
  • OH Duck Walk Holds 
  • Pect Stretch on rig x :30 each
  • thread the needle x :30 each
  • Pull-Ups x 10
  • HSPU Negatives x 5 (10 sec)
  • Hollow Rock to superman rolls x 5 each way

WOD:

Thrusters 

  • 2 x 3
    • Increasing each set
  • 2 x 2
    • Increasing each set
  • 3 x 1
    • Increasing each set for a 1RM

Front Squat

7 minutes for a 1 RM


TODAY'S MINDSET

SQUAT DAY! Spend the time warming up. Eat well, hydrate, lift all the weights.

071518

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Warm Up:

  • Run 400m
  • Back Roll to Split x 8
  • Side Lunge with squat x 10
  • Walking Lunges x 10
  • Shoulder Mobility
  • KBS at wall x 10
  • 2 Rounds Cindy
  • 25 Hollow Rocks

WOD:

"Gaza"

5 Rounds for Time

  • 35 Kettlebell Swings (1.5/1 pood)
  • 30 Push-Ups
  • 25 Pull-Ups
  • 20 Box Jumps (30/24 in)
  • 1 mile Run

TODAY'S MINDSET

Stop focusing on that mile run. Realistically, how many rounds will you really get? Look forward to it as the break from the movements and attack it!

071418

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Warm Up:

  • Run 400m
  • Bootstraps
  • Walking Quad Stretch
  • Duck Walks
  • Inch Worms
  • Shoulder Mobility
  • Pull-Ups x 10
  • Diamond Push-Ups x 10
  • Air Squats x 10
  • Sally Burpees as a class
  • BB HC x 5
  • BB Thrusters x 5
  • BB FS x 5

Partner WOD:

AMRAP (with a Team of 3) in 15 minutes

  • 15 Sit-Ups
  • 12 calorie Row
  • 9 Power Cleans (135/95 lb)
  • 6 Pull-Ups
  • 6 Synchronized Burpees

Alternate teammates upon completion of each movement. All three partners must complete the burpees together.


TODAY'S MINDSET

Teams of 3 today! Keep it moving quickly, you have a few reps to do and then a break, so get after it.

071318

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Warm Up:

  • 13 Jumping Jacks
  • Shoulder Mobility
  • Banded Shoulder 
  • Pull-Ups x 10
  • Push-Ups x 10
  • Calf Stretch
  • Supermans
  • Air Squats x 10
  • Mountain Climbers x 10
  • Hollow Rocks x 20
  • Supermans x 20

WOD:

2 Rounds for time:

  • 13 Push-Ups +(Muscle-Up Ring Dips)
  • 13 Box Jumps (24"/20")
  • 13 Kettlebell Swings (1.5 pood/1 pood)  +(70/53)
  • 13 Cals on Rower
  • 13 Pull-Ups  +(CTB)
  • 13 Mountain Climbers
  • 13 Tuck-Ups +(Knees-to-Elbows)
  • 13 Air Squat Tuck Jumps
  • 13 Sit-Ups
  • 13 Shoulder Taps +(13' HSW)
  • 13 Supermans  +(GHD Back Extensions)
  • 13 Driveway sprints (big door to front of building)
  • 13 Burpees  +(B2B)

Rx+ = 3 rounds.

Strict Time Cap of 25 min.


TODAY'S MINDSET

GO, GO, GO! Do not do the Rx+ unless you are confident with each movement, and can get well into the 3rd round, if not finish. This isn't a day to pick and choose. The purpose of this WOD is to move quickly and get each 13 reps done in a minute or less. Its a cardio day, not a technical one.

071218

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Warm Up:

  • Row 20 cals
  • Side lunge with reach x 10
  • Bootstraps
  • Piriformis
  • Air Squats x 10
  • Shoulder Mobility
  • Goodmornings x 10
  • Ring Rows x 10
  • Push-Ups with rotation x 10
  • V-Ups x 15

Strength:

  • Tempo Goodmornings 4 x 2, increasing weight 
    • (4,1,x,2)
  • Pausing Deadlift 4 x 3 @ 70%
    • (Pause 3 seconds right below the knees)

WOD:

5 min AMRAP

  • 20 One Arm KBS (53/35)  +(70/53)
  • 20 Goblet Squats

TODAY'S MINDSET

Some deadlift training...not looking to be pausing with our one-rep here. Keep your back fresh for the WOD. 

071118

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Warm Up:

2 rounds:

  • Run 200m
  • Back Roll to Split x 5
  • Calf Stretch :30 each
  • Quad Stretch :30 each
  • Passthroughs x 10
  • OHS x 5
  • Pull-Ups x 5
  • Rvs. Push-Ups x 5
  • TTB x 5

Challenge:

  • 800m Run for time.

WOD:

"Regional WOD 10.4"

3 Rounds for Time

  • 6 Ring Muscle-Ups (sub Jumping BMU)
  • 12 Squat Snatches (95/65)  +(135/95)
  • 18 Toe-to-Bars

TODAY'S MINDSET

A technical WOD today. Take your time and work on the skills. Remember, knees to chest will never magically turn into TTB, just like power snatches will never magically turn into squat snatches. Sometimes you need to struggle out of your comfort zone to make progress. Keep working towards perfecting higher level skills. It's a slow process, but you will get there.

071018

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Warm Up:

  • Run 400m
  • Bootstraps 
  • Piriformis
  • Quad Stretch
  • Shoulder Mobility
  • Thread the needle :30 each
  • Childs pose :30
  • 5 in AMRAP
    • 1  2  3  4  5....
    • 2  4  6  8  10......
    • 3  6  9  12  15...
  • Push-Ups/Pull-Ups/Air Squats

Rx+

  • Muscle-Up/HSPU/Goblet Squat

WOD:

  • 100 Sit-Ups
  • 20 Burpees
  • 10 HSPU
  • 100 Russian Twists
  • 20 HSPU
  • 10 Reverse Burpees

TODAY'S MINDSET

The idea of the "Warm Up WOD" id to go unbroken on each movement as long as possible. Don't rush and much as do the moments correctly and build your strength. The WOD is the WOD! Move fast, keep breathing!

070918

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Warm Up:

  • Row 20 cals
  • Crossover Hamstring x 8
  • Quad Stretch 
  • Ninja Kicks
  • Air Squats with banded knees
  • Shoulder Mobility
  • Pull-Ups x 10
  • Ring Dips x 10
  • TTR x 8
  • Tuck-Ups x 25

Strength:

  • Back Squat
  • 4 x 4 with 2 second pause at bottom @ 65%

WOD:

24 min EMOM

first 6 rounds:

  • Evens: Row 10/7 cals
  • Odds: 2 Back Squats @ 65% (from rack)

rounds 7-12

  • Evens: Row 10/7 cals
  • Odds: 3 Back Squats @ 60%

rounds 13-18

  • Evens: Row 10/7 cals
  • Odds: 4 Back Squats 55%

rounds 19-24

  • Evens: Row 10/7 cals
  • Odds: 5 Back Squats @ 50%

TODAY'S MINDSET

We're reloading squats this week, so enjoy the percentages, and don't scale up. If you feel these are light, then use it as an opportunity to perfect your form on every rep.

IF YOU CAN'T FINISH THE ROW IN TIME, SCALE TO A CAL COUNT THAT TAKES YOU ABOUT 45 sec. Try your best not to skip rounds. The point is to squat under stress, and recover quickly. 

070818

 Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.  While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.  Marchini is survived by numerous friends and family members.

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

Warm Up:

  • Run 400m
  • Mountain Climbers x 20
  • Back Roll to Split x 8
  • Downward Dog/Calf Stretch :30
  • Air Squats x 10
  • Shoulder Mobility
  • Banded Pull-Aparts x 10
  • Inch-Worms x 5
  • Burpees Broad Jumps x 5
  • BB DL, HC, HSC, SP, BS x 5 each
  • Flutter Kicks x 20

WOD:

"Havana"

25 min AMRAP

  • 150 Double Unders
  • 50 Push-Ups
  • 15 Power Cleans (185/125)

TODAY'S MINDSET

If you need to scale the doubles, figure you should send about 2-3 minutes on them - tops - each round. Power cleans should be challenging, and if you can string more than 3 it's too light!

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