062517

Warm Up:

  • Run 400m
  • Bootstraps
  • Atlas Stretch
  • Shoulder Mobility 
  • Air Squats x 10
  • Pull-Ups x 10
  • Rvs. Push-Ups x 10
  • 2 Rounds:
    • 2 burpees
    • 2 BB Hang Squat Cleans 
    • 2 Pike Push-Ups

WOD:

"Bergeron 100"

100 Rounds for time

  • 1 HSPU   +(strict)
  • 2 Squat Cleans (95/65)  +(135/95)
  • 3 Burpees

Yes, you read that right. 100 Rounds for time. There will be a 40 min Time Cap for this work out. It is up to the coach's discretion if you'd like to finish.

062417

Warm Up:

  • Row 30 sec on, 30 off for 5 rounds
  • Quad Stretch
  • Calf Stretch
  • Bootstraps
  • Air Squats x 10
  • shoulder mobility
  • alternating pull-ups x 10 (P1 hangs while P2 goes)
  • High 5 push-ups x 10
  • Passing Russian Twists x 20
  • BB DL x 5
  • BB Hang Clean x 5
  • BB Strict Press x 5
  • BB Front Squat x 5

Partner WOD:

  • Row 5k as a team, break it up however you like

then,

  • Perform 20 Power Cleans each, alternating (70% 1RM Squat Clean)

062317

Warm Up:

  • Row 500m
  • Bootstraps
  • Side Lunge with Reach x 10
  • Air Squats x 10
  • Shoulder Mobility
  • Banded Shoulders
  • TTR x 5
  • Mountain Climbers x 20
  • Grasshoppers x 20
  • Scorpion Stretch
  • Ring Rows x 10
  • Ring Dips x 10

Skill:  Hips to Rings and Skin the Cat (with a spotter!)

WOD:

6 Rounds for time:

  • 7 Ring Muscle Ups - (Sub with band in rig or hips to rings if able)
  • 13 Box Jumps (24"/20")

062217

Warm Up:

  • Walk to 200m mark
  • Run to 400m mark
  • Light Jog back to 200m mark
  • Sprint Back to the gym
  • Quad Stretch
  • Back Roll to Split x 8
  • Bear Walks x 1 min
  • Shoulder Mobility
  • OHS x 10
  • Active Shoulders x 10
  • Beat Swings x 10
  • Pull-Ups x 5
  • BB Hang Clean and Strict Press x 5
  • 5 burpees over the bar
  • Supermans x 20
  • Burgener Warm up as a class

Strength:

10 Min to work up to a heavy 1RM Hang Power Clean & Push Jerk

WOD:

  • 21 Clean and Jerks
  • 15 Pull-Ups
  • 9 Roll-Outs
  • 9 Clean and Jerks
  • 15 Pull-Ups
  • 21 Roll-Outs

062117

Warm Up:

  • Run 400m
  • Squat Series
  • D/F Mobility
  • Air Squats x 10
  • Shoulder Mobility
  • Pull-Ups x 10
  • Rvs Push-Ups x 10
  • 2 Rounds:
    • BB DL x 5
    • BB Strict Press x 5
    • BB Front Squat x 5
    • BB Hang Clean x 5

Strength:

Front Squat

5x6 -  Increasing each set

WOD:

8 Tabata Rounds Each of:

  • Airdyne
  • Burpees to the bar
  • Row for Cals

 

 

062017

Warm Up:

  • Run 400m
  • Spiderman Stretch
  • Piriformis
  • Wall Squats x 10
  • Wall Angels x 10
  • Shoulder Mobility
  • Pike Push-Ups x 5
  • Max UB HSPU
  • Russian KBS x 10
  • V-Ups x 10
  • Supermans x 20

Skill: Double/Triple Under Practice

WOD:

16 min AMRAP

  • 25 Wall Balls (20/14)  +(increase height and/or weight)
  • 25 Sit-Ups
  • 25 Double Unders  +(50 Doubles or 12 Triples)

061917

Warm Up:

  • High Knees
  • Butt Kicks
  • Side Shuffle 
  • Carioca
  • Bootstraps
  • Air Squats x 15
  • Shoulder Mobility
  • Pull-Ups x 10
  • Push-Ups x 10
  • 2 Rounds:
  • 10 wall balls
  • 10 BB GM's

Strength:

Banded Deadlifts

10 x 3 @ 65-70% 

between each set rotate through each of the following:

  • 7 x Chained Back Squats (135/95 - before chains)
  • 50 Air Squats
  • 20 Push-Ups
  • 10 Fat Bar Clean and Jerks (95/65)
  • 20 Walking Lunges

061817

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death. She is survived by her husband, Chase Clayton.

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.

Warm Up:

  • Row 500m
  • Squat Series
  • Bootstraps
  • Shoulder Mobility
  • KBS at wall x 10
  • Pull-Ups x 10
  • Ring Dips x 10
  • BB Front Squats x 10
  • BB Push Press x 10
  • BB Goodmornings x 10
  • Flutter Kicks x 20

WOD:

"Hildy"

  • 100 cal Row
  • 75 Thrusters (45/35)
  • 50 Pull-Ups
  • 75 Wall Balls (20/14)
  • 100 cal Row

*If you have a vest, wear it.

 

061717

Warm Up:

  • Indian Run around block
  • Boostraps
  • Atlas Stretch
  • 2 min Double Under Practice
  • Shoulder Mobility
  • Partner Bicep Stretch behind the back
  • Ring Rows x 10
  • HSPU Neg. (10 sec) x 3
  • Diamond Push-Ups x 10
  • Single Arn Push-Ups x 3 each
  • 3 rounds
    • Partner Cobra Stretch (carefully pull partners arms up and back) :20 sec
    • High Ten Sit-Ups x 5
    • High Ten Burpees x 5

Partner WOD:

  • 30 min. AMRAP
  • 30 Double Unders
  • 15 Ring Rows
  • 15 Push-Ups
  • 100m Sprint

**Break the work up between 2 partners however you like. You must do the Runs together.

Then,

5 min to find a 1RM Partner Deadlift.

061617

Warm Up:

  • Row 30 cal
  • Bootstraps
  • Spiderman with reach x 6
  • Squat Series
  • Air Squats x 10
  • Shoulder Mobility
  • Pect Stretch on rig
  • Pull-Ups x 10
  • Windshield wipers x 10
  • BB Hang Clean Pulls x 5
  • BB Front Squats x 5
  • BB Elbow Rotations x 5
  • BB Squat Cleans x 5

Strength:

20 min to find a 1RM Squat Clean

WOD:

10 min EMOM

  • 1 Monkey Complex (Burpee; Burpee Pull-Up; TTB)     +(Pull-Up; CTB; Bar Muscle-Up)
  • 10 Goblet Squats (35/25)  +(53/35)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com