092217

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Warm Up:

  • Row 750m
  • Atlas Stretch 
  • Bootstraps
  • Quad Stretch
  • Air Squats x 10
  • Shoulder Mobility
  • Chin-Ups x 10
  • HSPU Neg. (10 sec) x 3
  • Dragon Flags x 5

Strength:

  • 1 RM Pausing Bench Press (2 sec pause at chest)

*must have a spotter

WOD:

  • 2 Atlas Stone Lifts (AHAP)
  • 1 Tire Flip
  • Ascending ladder by 2 of Bench press @ 65% of above

 

 

092017

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Warm Up:

  • Run 400m
  • Piriformis
  • Crossover H/S x 8
  • D/F Mobility
  • Banded air squats x 10
  • Shoulder Mobility
  • Wall Climbs x 3
  • Shoulder Taps x 10
  • Pull-Ups x 10
  • 2 Tabata Rounds each
    • Jumping Lunges
    • Hollow Rocks
    • Supermans

Strength:

  • 3 Back Squats @ 80% of 1RM Back Squat
  • 1 Back Squat @ 85% of 1RM Back Squat
  • 3 Back Squats @ 80% of 1RM Back Squat
  • 1 Back Squat @ 85% of 1RM Back Squat
  • 3 Back Squats @ 80% of 1RM Back Squat
  • 1 Back Squat @ 90% of 1RM Back Squat

WOD:

16 min AMRAP

  • 24 Wall Balls  (20/14)  +(increase WB height and/or weight)
    • each time ball hits the floor do 1 burpee+(5 burpees)
  • 16 TTB
  • 8 Jumping Lunges with Med Ball Slam (20/14)

091917

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Warm Up:

  • Row 500m
  • Calf stretch
  • Quad Stretch
  • Air Squats x 10
  • Shoulder Mobility
  • Pect Stretch on Rig
  • Pull-Ups x 10
  • Ring Dips x 10
  • Cobra Stretch
  • DB strict press x 3
  • DB DL x 5
  • DB Power Cleans x 5
  • DB FS x 5
  • DB sit-ups x 10

WOD:

20 min EMOM

  • 1 - 1 Rope Climb   +(2 legless rope climbs)
  • 2 - 2 DB Strict Press/3 Push Press/4 Push Jerks (35/25)  +(50/35)
  • 3 - 3 Strict Pull-Ups + 5 Kipping Pull-Ups  +(2 strict mu, 3 kipping mu)
  • 4 - 3 Power Cleans/3 Front Squats (135/95)  +(185/135)

091817

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Warm Up:

  • Jumping Jacks x 25
  • Mountain Climbers x 25
  • Back Roll to split x 8
  • Sitting "V" hamstring stretch each side 1 min
  • Duck Walks
  • Air Squats x 10 
  • Shoulder Mobility
  • HSPU Neg. (10 sec) x 3
  • Pull-Ups x 10
  • Sit-Ups x 25

WOD:

  • 50 Double Unders  +(100 Double Unders)
  • 75 Burpees   +(100 burpees)
  • 50 Double Unders   +(100 Double Unders)

091717

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

Warm Up:

  • Run 400m
  • Boostraps
  • Piriformis
  • Air Squats x 10
  • Shoulder Mobility
  • Banded Shoulder Stretch
  • Strict Pull-Ups x 10
  • Rvs. Push-Ups x 10
  • BB DL x 5
  • BB Hang Cleans x 5
  • BB Front Squats x 5
  • BB Strict Press x 5

WOD:

"Dae Han"

3 Rounds:

  • Run 800m with dumbbell (45/35)
  • 3 Ropes Climbs
  • 12 Thrusters (135/95)

091517

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Warm Up:

  • Run 400m
  • Bootstraps
  • Quad Stretch
  • Piriformis
  • D/F Mobility
  • Air Squats x 10
  • Shoulder Mobility
  • Pect Stretch on rig
  • Bar Lat Stretch
  • Pull-Ups x 10
  • Push-Ups x 10
  • Wall Climbs x 3
  • Hollow Rocks x 20
  • Supermans x 20

SKILL: Squat Therapy

WOD A:

Air Squat Negative EMOM

  • (0:00-3:00) - 20 sec. neg, 10 sec hold at bottom
  • (3:00-6:00) - 15 sec neg, 15 sec hold at bottom
  • (6:00-9:00) - 10 sec neg, 20 sec hold at bottom

WOD B:

  • 40 HSPU for time  +(75 HSPU)
  • E2MOM 30 sec. Hollow Holds

091417

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Warm Up:

  • Run 400m
  • Bootstraps
  • Calf Stretch 
  • Quad Stretch 
  • Side Lunges with reach x 10
  • Goblet Squats x 10
  • Shoulder Mobility
  • Banded pass-throughs x 20
  • Stretch Tricep overhead
  • HSPU x 5
  • MedBall Cleans x 10
  • Med Ball sit-up toss to wall x 10

Strength:

Back Squat 4x7 @ 65%

WOD:

  • Run 400m
  • 10 DB Snatches
  • 10 Wall Balls
  • Run 400m
  • 20 DB Snatches
  • 20 Wall Balls
  • Run 400m
  • 30 DB Snatches
  • 30 Wall Balls

 

 

091317

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Warm up:

  • High Knees
  • Butt Kicks
  • Side Shuffle
  • Carioca
  • Duck Walks
  • Ninja Kicks
  • Inch Worms
  • Shoulder Mobility
  • Pull-Ups x 10
  • Ring Dips x 10
  • Pect Stretch on rig
  • Quad Stretch
  • Calf Stretch
  • Air Squat Neg (10 sec x 3)
  • Air Squats x 10
  • Twisting sit-ups x 10

WOD:

Tabata Rounds of:

  • Air Squats
  • Pull-Ups
  • Ring Dips
  • Side Step-Ups (one foot touches the ground each side)
  • Grass-Hoppers
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com