052517

Warm Up:

  • 1 min airdyne
  • Bootstraps 
  • Quad Stretch
  • Air Squat Neg (10 sec) x 5
  • Shoulder Mobility
  • Ring Rows x 15
  • Push-Ups with rotation x 10
  • Pect Stretch on Rig
  • Cobra Stretch 
  • Iron Cross
  • Hollow Rocks x 25

Mobility: Roll Claves and Hamstrings with bar; Banded Shoulder; Butt to Wall with knee resistance x 2 min.

WOD:

Working 30 seconds on, 15 seconds off, complete the following:

6 Rounds:

  • 10 Med Ball Cleans (20/14)  +(30 or 25/20)
  • 5 Push-Ups on the Med Ball
  • 15 cal on Airdyne

 

 

 

 

052417

Warm Up:

  • High knees
  • Butt kicks
  • Side Shuffle
  • Carioca
  • Ninja Kicks
  • Mountain Climbers x 20
  • Air Squats x 10
  • Shoulder Mobility
  • Hollow Rocks x 20
  • Supermans x 20
  • 3 rds:
    • KBS x 5
    • Wall Balls x 5
    • burpee pull-ups x 3

WOD:

"FILTHY FIFTY"

For time:

  • 50 Box jump (24"/20")
  • 50 Jumping pull-ups
  • 50 Kettlebell swings (53/35)
  • 50 walking lunges
  • 50 Knees to elbows
  • 50 Push press (45/35)
  • 50 Back extensions
  • 50 Wall balls (20/14)
  • 50 Burpees
  • 50 Double unders

052317

Warm Up:

  • Run 400m
  • Bootstraps
  • D/F Mobility
  • Air Squats 2 x 20
  • Shoulder Mobility
  • Pike Push-Ups x 10
  • Pull-Ups x 5
  • BB Straight Leg DL x 5
  • BB Front Squat x 5
  • BB Strict Press x 5
  • BB Goodmorning x 5
  • BB back Squats x 5
  • Hollow Rocks x 20

Skill: Review Bear Complex

As a class - not for time, at a warm-up weight:

  • 5 x Bear complex: Pausing at each movement, not more than 2 sets at a time.
    • Power Clean, Front squat, Push Press, Back Squat, Push Press

WOD:

2 min. Max Reps (8 min total), one bar per person:

  • Deadlift (185/135)  +(275/175)
    • rest 1 min.
  • Backsquat (135/85)   +(225/145) - use of rack permitted
    • rest 1 min.
  • Shoulder to Overhead (95/65)   +(185/115) - no rack

* Lurong participants, make sure to double check your Level and standards

052217

Warm Up:

  • Row 500m
  • Piriformis
  • Back Roll to Split
  • Bear Walks x 1 min.
  • Air Squats x 10
  • Shoulder Mobility
  • TTR x 5
  • Pull-Ups x 10
  • HR push-ups x 20
  • Shoulder Taps x 10
  • Supermans x 25

Skill:

Take 10 min to work on:

  • Handstand Walks/Handstand Kick-Ups/Handstand Holds
  • Focus on Tight Core, Active Shoulders

WOD:

14 min. AMRAP

starting with 10, and increasing by 2 each round

  • TTB
  • Handstand Walk in feet/Handstand Hold in seconds

052117

British Hero WOD: Sapper Elijah Bond from Havant, was a member of a team conducting an engineer reconnaissance task in the Deh Adham Khan region of Nahr-e Saraj (North) in central Helmand, on 6 December 2011, when he was injured in a blast from an improvised explosive device.

His colleagues provided immediate first aid before he was evacuated by helicopter to the military hospital in Camp Bastion, where he received further medical attention. He was then flown under the care of a Critical Care Air Support Team to the Queen Elizabeth NHS Hospital in Birmingham where, on 8 December, he died of his wounds.

Warm Up:

  • Run 400m
  • Atlas Stretch
  • Bootstraps
  • Quad Stretch
  • Goblet Squats x 10
  • Shoulder Mobility
  • Pull-Ups x 10
  • Bullushi Burpees x 10
  • Hollow Rocks x 25
  • Supermans x 25

WOD:

"Bondy"

  • AMRAP in 20 minutes
    • 6 Pull-Ups
    • 11 Burpees
    • 24 Sit-Ups

If you have a weight vest wear it.

052017

Warm Up:

  • Indian Run
  • Bootstraps
  • Spiderman
  • Duck Walks
  • Shoulder Mobility
  • Goodmorning x 10
  • Monkey Complex x 3 (TTB x 4 +Pull-Ups x 2)
  • Push-Ups with rotation x 10
  • Flutter Kicks x 20

Partner WOD:

10 rounds:

  • 100m Relay Race 

followed by:

6 Rounds:

  • 3 partner Deadlifts (add each partner 60% together and lift that)
  • Partner Carry to sidewalk, switch and come back

followed by:

8 Rounds:

  • 250m Row Relay

051917

Warm Up:

  • Run 800m (if you have a vest, wear it)
  • Atlas Stretch
  • Walking Lunges x 20
  • Shoulder Mobility
  • Pull-Ups x 10
  • Ring Dips x 10
  • Stretch arm across body x :30 each
  • 3 rounds:
    • Russian KBS x 5 (medium-heavy)
    • Heavy Wall Balls x 5
    • BB Strict Press x 5
    • BB Front Squat x 5
  • Cobra Stretch x 1 min.

Strength:

Push Press

  • Take 10 min to find 1RM for the day

rest 5 min.

  • 3 @ 65%
  • 2 @ 70%
  • 1 @ 75%
  • 3 @ 70%
  • 2 @ 75%
  • 1 @ 80%
  • 3 @ 75%
  • 2 @ 80%
  • 1 @ 85%

 

 

 

051817

Warm Up:

  • Run 200m
  • Spiderman
  • Crossover hamstring x 10
  • Airdyne x 1 min
  • Shoulder Mobility
  • OHS x 10
  • Mixed Grip burpee pull-ups x 5
  • Pike Push-Ups x 5
  • Shoulder Taps x 10
  • Grasshoppers x 20

Skill: Rope Climbs 

WOD:

18 min. AMRAP

  • Airdyne 20 cal 
  • 1 Rope Climb +(legless- this rep only)
  • Sprint 100m
  • 1 Rope Climb 
  • 12 HSPU  +(deficit 45/35)

 

 

051717

Warm Up:

  • Run 400m
  • Atlas Stretch
  • Bootstraps 
  • Airsquats x 30 - building in speed
  • Shoulder Mobility
  • Goodmornings x 10
  • Scorpion Stretch
  • Pull-ups 3 x 5
  • Push-Ups 3 x 7
  • Hollow Rocks x 25

Skill:  Dumbbell snatches  (build up to a heavy 1 rep for day)

WOD:

  • 1 Round Cindy
    • 5 pull-ups
    • 10 push-ups
    • 15 air squats
  • 20 Deadlifts (185/125)   +(225/155)
  • 1 Round Cindy    +(add ring muscle up before round)
    • 5 pull-ups
    • 10 push-ups
    • 15 air squats
  • 20 Alt. Dumbbell Snatch (35/25)   +(50/35)
  • 1 Round Cindy
    • 5 pull-ups
    • 10 push-ups
    • 15 air squats
  • Row 20 Cal
  • 1 Round Cindy
    • pull-ups
    • 10 push-ups
    • air squats

    *IF YOU HAVE A VEST, WEAR IT

051617

Warm Up:

  • Run 400m
  • Back roll to split x 8
  • Iron Cross x 8
  • Bootstraps
  • Air Squats x 10
  • Shoulder Mobility
  • Bar Lat stretch
  • Pull-Ups x 10
  • Ring Dips x 10
  • Mountain climbers x 20
  • Burpee Broad Jumps
  • Burgener Warm Up as a class

WOD:

5 Minute AMRAP of:

  • 10 Power Snatches (95/65)
  • 10 Box Jumps (24"/20")

**Rest for 2 Minutes

5 Minute AMRAP of:

  • 10 Overhead Squats (95/65)
  • 10 Box Jumps at (24"/20")

*IF YOU ARE DOING THE CHALLENGE, PLEASE CHECK LURONG FOR YOUR CORRECT SCALING!

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