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Warm Up:

  • Airdyne 2 min

  • Butt to wall x 1min

  • Quad Stretch

  • Squat Series

  • D/F Mobility

  • Shoulder Mobility

  • OHS x 10

  • Burgener Warm up as class

Strength:

Squat Cleans 6 x 2 - increasing weight

WOD:

10 min  AMRAP

  • 3 Power Cleans (135/95) +(185/135)

  • 15 Toes to bar


TODAY’S MINDSET

Be smart about how you’ll break up the TTB. Once they’re gone, they’re gone.

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Warm Up:

  • HN, BK, SS, CAR, NK’s

  • Crossover Hamstring x 6

  • Quad Stretch

  • Air Squats x 10

  • Shoulder Mobility

  • Ring Rows x 10

  • Ring Dips x 10

  • Bear Walk 1 min.

  • Bear Crawl x 2 laps


WOD:

E2MOM for 10 min

  • 2 Burpees

  • Row 10/7 cals

  • Bear Crawl to rig

Rest 2 min, put on a sweatshirt..

  • Run 1 mile


TODAY’S MINDSET

Let it rip! Don’t hold back, fam.

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Warm Up:

  • Row 500m

  • Crossover Hamstring x 6

  • Quad Stretch

  • Bootstraps

  • Air Squats x 10

  • Burpees to the bar x 5

  • Shoulder Mobility

  • Dynamic Push-Ups x 10

  • Pull-Ups x 10

  • MBC Wall Balls x 10

  • Bar Lat Stretch

Skill:

  • Burgener Warm Up as a Class

WOD:

  • 20 Power Snatches (115/75) +(155/115)

  • 30 Push-Ups +(60’ HSW)

  • 40 Burpees to the Bar

  • 50 Wall Balls

  • 60 Cal Row


TODAY’S MINDSET

Take each movement at a time. The snatches should be heavy, but doable. Have fun!

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Warm Up:

  • As a class:

    • Jog 50% x 2

    • Jog 75% x 2

    • Back Roll to Split x 8

    • Calf Stretch

    • Quad Stretch

    • Lay on Back 100% sprint x 2

    • Burpee Sprint 100% x 2

  • D/F Mobility

  • Air Squats x 10

  • Shoulder Mobility

  • Pike Push-Up x 10

  • L-Pull-Ups x 10

  • Hollow Rocks x 10

  • Supermans x 10


Strength:

  • Front Squats Work up to a 1RM for the day

then

  • 2 x 10 @ 55% of that.


WOD:

27-21-15-9

  • HSPU

  • Pull-Ups +(CTB)


TODAY’S MINDSET

Heavy Front Squats to start the day. You don’t need your legs for the WOD so don’t hold back.

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Warm Up:

  • HN, BK, SS, CAR, NK’s

  • Jumping Jacks x 20

  • Mountain Climbers x 20

  • Grasshoppers x 20

  • 180* Air Squat Jumps x 10

  • Shoulder Mobility

  • Ring Rows x 10

  • Muscle-Ups in rig x 5 +(ring muscle-ups)

  • L-Hold x :30

SKILL:

  • Shoulder Taps/Free standing shoulder taps

WOD:

5 Rounds:

  • 15 Ring Rows +(feet on a box)

  • 20 Med-Ball Cleans

  • 25 Shoulder Taps +(HSW 50’)


TODAY’S MINDSET

Develop the overhead unilateral strength needed for handstand walks. Stay tight and use your core.

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U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Warm Up:

  • High Knees

  • Butt Kicks

  • Side Shuffle 

  • Carioca

  • High Skips

  • Duck Walks

  • Inch Worms

  • Shoulder Mobility

  • Pull-Ups x 10

  • Push Ups with rotation

  • Hollow Rocks x 25

  • Superman x 25

WOD:

"Holleyman"

30 rounds for time of:

  • 5 Wall balls (20/14)

  • 3 Handstand push-ups

  • 1 Power clean (225/155)


TODAY’S MINDSET

The clean should be heavy, but doable. 30 rounds is a lot, so scale it in way that gets you through each round in less than a minute.

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Warm Up:

  • Jumping Jacks x 25

  • Side Lunge with reach x 10

  • Back Lunge with twist x 10

  • Boostraps x 10

  • Air Squats x 10

  • Shoulder Mobility

  • SL KB DL x 10 each side

  • Mountain Climbers x 20

  • BB DL x 5

  • BB HC x 5

  • BB SP x 5

  • BB BS x 5

  • BB Goodmorning x 5

Partner WOD:

“Garry Purdham”

  • 31 Burpees

  • 31 Double Unders

  • 31 Deadlifts (95/65)

  • 31 Push-Ups

  • 31 Box Jumps (24”/20”)

  • 31 Hang Power Cleans

  • 31 Air Squats

  • 31 KBS (53/35)

  • 31 Shoulder to OH

  • 31 Sit-Ups

  • 31 Cal Row

  • 31 Wall Balls

Rx+ 51 of each

*One person working at a time, must be done in order.


TODAY’S MINDSET

Try not to rest too long. Chip away at the movements, smile, push your buddy to be better.



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Warm Up:

  • HN, BK, SS, CAR, NK’s

  • Quad Stretch

  • Butt to wall x 1min

  • piriformis

  • D/F Mobility

  • Shoulder Mobility

  • Bar Lat Stretch

  • Wall Squats with a buddy T/S Press x 5

  • air squats x 10

  • Lat Rolls x 1 min each

  • Sit-Ups x 25

Strength:

Pausing OHS (3,3,2,2,1,1,1)

  • rest 3 seconds at the bottom of your squat.

then,

Front Squat

  • 4 @ 75%

  • 3 @ 80%

  • 3 @ 85%

  • 2 @ 90%

  • 1 @ 95%


TODAY’S MINDSET

Core strength and stability equals heavier squats. Learn to create stability with your breathe, while using your back to stabilize your torso. Keeping tension throughout the lift, especially at the bottom, will drastically improve them.





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Warm Up:

  • Row 400m

  • Bootstraps

  • Piriformis

  • Air Squats x 10

  • Shoulder Mobility

  • KBS @ wall x 10

  • Med Ball Clean Wall Balls x 10

  • Inch Worms in place x 5

  • Superman Arch to Hollow Rock x 10

SKILL: Rowing technique

WOD:

5 Rounds

  • Row 10/7 cals or Airdyne 25/20 cals

  • 3 Hang Power Cleans (95/65) +(135/95)

5 Rounds

  • Row 10/7 cals or Airdyne 25/20 cals

  • 5 Push-Ups

5 Rounds

  • Row 10/7 cals or Airdyne 25/20 cals

  • 7 Air Squats +(Jumping Air Squats)


TODAY’S MINDSET

Quick Rounds! Don’t spend too much time transitioning and don’t get ugly on the row. One deep breath and get moving.

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Warm Up:

  • Jumping Jacks x 25

  • Inch Worms

  • Crab Walk Fwd

  • Crab Walk Back

  • Ninja Kicks

  • Walking Atlas Stretch

  • Duck Walks

  • Shoulder Mobility

  • Pull-Ups x 10

  • Tuck Ups x 20

  • Grasshoppers x 20

WOD:

3 Rounds

1 min rounds with 15 sec rest between movements:

  • Keg Clean and Jerks (AHAP)

  • Weighted Box Step Overs (35/25) +(50/35)

  • Knees to Elbows

  • Devil’s Press

  • Double Unders +(middle round try triples)


TODAY’S MINDSET

Hopefully a sweaty one. Give each minute everything you’ve got. Keep the movement light so you can move quickly.

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