112017

IMG_9020.jpg

Warm Up:

  • Row 400m
  • bootstaps
  • quad stretch
  • calf stretch
  • air squats x 10
  • shoulder mobility
  • push-ups x 10
  • pull-ups x 10
  • flutter kicks x 25

SKILL:    Review row technique

WOD:

  • Row 5k for time

then switch to...

Mobility Work:

rotating stations every 2 minutes 

  • Rig ball (work traps and shoulders)
  • D/F Mobility
  • Quads on wall
  • Butterfly with KB on knees
  • peanut T/S rolls
  • low back rolls
  • banded shoulder
  • cobra stretch
  • iron cross
  • bear walks

TODAY'S MINDSET

Time to test that rowing capacity. Take the time to row correctly, and therefore efficiently. Slow is smooth, smooth is fast. The rowing technique we teach isn't a guideline, its proper form! If it's different at all from how you row, you're doing it wrong! Make the adjustments and see what happens ;)

111917

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.


Warm Up:

  • Run 400m
  • Piriformis Stretch
  • Quad Stretch
  • Calf Stretch
  • Jumping Air Squats x 10
  • Shoulder Mobility
  • Active Shoulders x 5 (5 sec)
  • Pull-Ups 4 x 5
  • Push-Ups x 15
  • KBS at wall x 10
  • BB DL x 5
  • BB Goodmornings x 5
  • BB Strict press x 5
  • BB Back Squats x 5
  • BB Hip Thrusts x 10

WOD:

"The Seven"

7 Rounds:

  • 7 Handstand push-ups
  • 7 Thrusters (135/95)
  • 7 Knees to elbows
  • 7 Deadlifts (245/165)
  • 7 Burpees
  • 7 Kettlebell swings (70/53)
  • 7 Pull-ups

TODAY'S MINDSET

Malich's Famous Birthday WOD. Compare to last year, see how much better you do! It's all about getting your head on straight for those thrusters. Look forward to them, attack them, destroy them.

111817

C5tu1P5UsAAUwIh.jpg

Warm Up:

  • Run 400m
  • Bootstraps
  • Atlas Stretch
  • Air Squats x 10
  • Shoulder Mobility
  • Pect Stretch on rig
  • Pull-Ups x 10
  • Rvs. Push-Ups
  • Class PVC circle
     

Partner WOD:

16 min EMOM

each partner must complete the following in one minute:

Evens: 

  • 5 Deadlifts (115/75)  +(135/95)  
  • 2 Power Cleans 
  • 1 Shoulder to OH

Odds:

  • 3 Burpees to the bar  +(5 BTB)
  • 3 burpees over the bar +(5 BOB)

TODAY'S MINDSET

Go fast, so your partner has time to finish. 

111717

dont-pick-just-any-real-estate-agent-find-one-that-understands-your-needs.jpg

Warm Up:

  • Airdyne 2 min
  • Quad Stretch
  • Back Roll to split x 8
  • Piriformis Stretch
  • Air Squats 5 x 6 for speed
  • Shoulder Mobility
  • Banded Shoulder
  • Banded pull-aparts x 10
  • Banded pass-throughs x 10
  • Bar Lat Stretch
  • Pull-Ups x 10
  • Push-Ups with rotation x 10
  • Sit-Ups x 20
  • Dirty Dancing x 20 as a class

Strength:

8 min EMOM

(Power Snatch + Hang Squat Snatch) @ 75-80% 1RM snatch

WOD:

10 Rounds for time

  • 1 Power Snatch (95/65)  +(155/115)
  • 13 KBS (53/35)  +(70/53)
  • 10 Air Squats

TODAY'S MINDSET

Working on speed UNDER the bar in the snatch. The WOD will brutalize your quads quickly, leaving you with your form and speed to make those power snatches work. Then it's the weekend...so that's awesome. Cobalt Happy Hour starts around 6 at the Post Office. 

111617

6c0b65ac1559e9a3600d59aed4da31c1--wolf-tattoos-wolf-tattoo-quotes.jpg

Warm Up:

  • 25 plate jumps
  • Calf Stretch on rig
  • 3 min Double Unders
  • Quad Stretch
  • Wall Squats x 10
  • Shoulder Mobility
  • Ring Rows x 15
  • Ring Dips x 15
  • Windshield Wipers x 10
  • DB DL x 5
  • DB Hang Clean x 5
  • DB Strict Press x 5
  • DB FS x 5

 

Strength:

Front Rack Lunges 

  • in 15 min. Build to a heavy set of 4 (2 on each leg)

WOD:

21-15-9

  • DB Power Cleans (35/25)  +(50/35)
  • DB Fwd Lunge

after each round, 35 DU's   +(75 DU)


TODAY'S MINDSET

Working with dumbbells for some unilateral stability. Slight re-visit to last year's Open with the DB cleans and lunges. See if you can do better that you did 9 months ago!

 

 

 

 

111517

img_0418-2.jpg

Warm Up:

  • Row :30 on/:30 off x 5
  • Bootstraps
  • Back Roll to Split x 8
  • Air Squats Negatives (10 sec) x 5
  • Shoulder Mobility
  • Hanging Hip Touches x 10
  • Pull-Ups 3 x 6
  • Rvs. Push-Ups x 12
  • Pect Stretch on rig
  • Hollow Rocks x 25
  • Supermans x 25

WOD:

5 min AMRAP

  • Burpee Pull-Up  +(burpee muscle-up)
    • burpees ascend by 1 each round

Recover.

10 min E2MOM

  • 10 plate jumps
  • :20 Row
  • Sprint to rig
  • 10 recovery squats

TODAY'S MINDSET

Some good ol' fashioned burpees to get your day going. In the second part, we're SPRINTING through the plate jumps, row and run. Use those air squats to clear out your quads and hammies for the next rounds. Grip and rip that row! Give it 100% each round, no holding back.

111417

e6f7e41695b6439a85b7ff07ec2bb035--haha-so-true-be-nice.jpg

Warm Up:

  • Airdyne 2 min.
  • Side lunge with reach x 10
  • Side lunge with squat x 10
  • Quad Stretch 
  • Calf Stretch
  • Air Squats 3 x 10 for speed
  • Shoulder Mobility
  • Pull-Ups x 10
  • Push-Ups with rotation x 10
  • BB thrusters 2 x 10 for speed

Strength:

Tempo Back Squats (4,2,4,2)

3, 3, 2, 2, 1, 1, 1

Tempo Strict Press (1,3,4,0)

3, 3, 2, 2, 1, 1, 1


TODAY'S MINDSET

Working up to heavy reps on the day, building strength. Its not important to 1 rep here, don't expect to. We're building eccentric strength and stability in the quads and shoulders.

111317

IMG_8783.JPG

Warm Up:

  • Row 500m
  • Bootstraps
  • Spiderman
  • Piriformis
  • Goblet Squats x 10
  • Shoulder Mobility
  • Banded Pull-Aparts x 10
  • HSPU Neg's x 3 (10 sec)
  • Handstand Walk 20' (or 20 taps)
  • Plate Jumps x 50
  • BB Hang Power Cleans x 5
  • BB Hang Squat Cleans x 5
  • BB Push -Jerks x 5
  • BB Roll-Outs x 10
  • Burgener Warm up as a class

Strength/Skill: (15 min) UB/Spring-Back Hang Cleans - build to heavy set of 3

WOD:

14 min AMRAP

  • 15 Pull-Ups  +(CTB)
  • 5 Hang Cleans (75/55)  +(155/105)
  • 20 Double Unders +(50 DU's)

TODAY'S MINDSET

Learning to cycle hang cleans efficiently and safely today, then applying that under stress. A little bit of a longer AMRAP, so keep it to a dull roar, until your last round..then let it rip!

111217

vikram-batra.jpg

Captain Vikram Batra, PVC (9 September 1974 – 7 July 1999) was an officer of the Indian Army, posthumously awarded with the Param Vir Chakra, India's highest and most prestigious award for valour, for his actions during the 1999 Kargil War in Kashmir between India and Pakistan.

Vikram died while rescuing an injured officer on July 7 1999, leaving behind a legacy of unselfishness that is still remembered all over India.

This is the first Hero WOD we've been made aware of paying tribute to an Indian armed forces personnel.


Warm Up:

  • High Knees 
  • Butt Kicks
  • Side Shuffle Carioca
  • Ninja Kicks
  • Back Roll to Split x 8
  • Side lunge with reach x 10
  • side lunge-squat x 10
  • Shoulder Mobility
  • Pull-Ups x 10
  • Ring Dips x 10
  • KBS at wall x 10
  • Flutter Kicks x 20

WOD:

"Batra"

For Time

Buy-In: 100 Double-Unders

Then, 5 Rounds of:

  • 20 Pull-Ups
  • 15 Kettlebell Snatches (44/26)
  • 10 Kettlebell Step-Up Presses (24/20)
  • 15 Kettlebell Snatches
  • 20 Ring Dips

Cash Out: 100 Double-Unders


TODAY'S MINDSET

Move through this WOD slowly and surely. Each KB snatch has to be perfect form in order to be safe and ultimately save time and get you through each round. The step up and press also needs to be sure and in external rotation - thumbs back!

111217

Oh-no-you-ditnt-Chicken-Meme-Graphic.jpg

Warm Up:

  • Indian Run
  • Bootstraps
  • Atlas Stretch
  • Waterfall bottom to bottom squats x 10
  • Shoulder Mobility
  • Pull-Ups x 10
  • High 5 Push-Ups x 10
  • Roxanne Burpees (boys v. girls)
  • Interlocking sit-ups x 20
  • BB DL x 5
  • BB Hang Clean x 5
  • BB Front Squat x 5
  • BB strict press x 5
  • BB Back Squat x 5

WOD:

In teams of 3:

3 min at each station.

  • Station 1: Tire Flip/Team Tire Jump (AHAP)
    • One person flips the tire, everyone jumps to the tire, rotate flippers
  • Station 2: Max Rope Climbs
    • One person working at a time
  • Station 3: Rotating Rounds of Cindy
    • 5 pull-ups
    • 10 push-ups
    • 15 air squats
  • Station 4: Circle Clean and Jerks (135/95) +(185/135)
  • Station 5: "Keep the wall ball in the air" (20/14)
    • each team member squats each toss
    • if ball hits the ground, there is a 3 x high-15 burpee penalty
  • Station 6: 3 min AMRAP
    • 20 Unison Plate Jumps (35/15)
    • 10 Wonder-Twin 5 Push-Ups
  • Station 7: Max Cals on Airdyne
    • everyone working at the same time
  • Station 8: Max Double Unders
    • 1 person working at a time

TODAY'S MINDSET

We have some old CrossFit friends coming to visit! Make a new friend, don't get offended by all of the cock references, work out and have a few laughs!

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