032917

Warm Up:

  • Run 400m
  • Bootstraps
  • Atlas Stretch
  • Air Squats x 15
  • Shoulder Mobility
  • Burpee Long Jumps
  • BB Bear Complex x 5 unbroken
  • Hollow Rocks x 25
  • Supermans x 25

Strength:

  • Front Squats 4x5 @ 65% 1RM
  • rest 90 seconds between sets

WOD:

2 Rounds:

  • 4 Clean and Jerks (135/95)   +(185/135)
  • 8 Bar Facing Burpees
  • 12 TTB
  • Run 400m

14 min. Time Cap

(Rx+ = 3 Rounds)

032817

Warm Up:

  • Airdyne 30 sec on 30 sec off x 3
  • Spiderman
  • Bootstraps
  • Shoulder Mobility
  • OH Walking Lunges with PVC x 20
  • Ring Dips x 10
  • Sit-Ups x 20
  • 2 Tabata Rds each:
    • Pull-Ups
    • Burpees to the bar

Skill:

Rope Climbs/Legless Rope Climbs

WOD:

4 Rounds 

  • 12 Wall Balls (20/14)  +(25/20)
  • 2 Rope Climbs 

then,

4 Rounds

  • 30 cal Airdyne 
  • 7 Pull-Ups   +(CTB)

032717

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Warm Up:

  • High Knees
  • Butt Kicks
  • Side Shuffle 
  • Carioca
  • Ninja Kicks
  • Quad Stretch on wall
  • Air Squats x 10
  • Shoulder Mobility
  • Pull-Ups x 10
  • Ring Dips x 10
  • TTR x 10
  • HSPU Neg x 3 (10 sec)

Strength:

Strict Press

  • 5 @ 60%
  • 3 x 3 @ 70%
  • 3 x 2 @ 75%
  • 2 x 2 @ 80%
  • 2 @ 85%
  • 1 @ 90%
  • 1 @ 95%
  • 1 @ 100%

rest 5 min.

  • 2 x Max Reps Push Press @ 1RM SP

rest 3 min

  • 2 x Max Reps Push Jerks @ 1 RM SP

032617

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Warm Up:

  • Row 500m
  • Bootstraps
  • atlas stretch
  • Air squats x 10
  • shoulder mobility
  • Pull-pus x 10
  • Ring Dips x 10
  • Sit-Ups x 25

WOD:

"Roy"

Five rounds for time of:

  • 15 Deadlifts (255/185)
  • 20 Box jumps (24/20)
  • 25 Pull-ups

032517

Warm up:

  • Indian Run around block
  • Atlas Stretch
  • Duck Walks
  • Air Squats Waterfall X 10 laps (bottom to bottom)
  • Shoulder Mobility
  • Pull-Ups x 10
  • KBS x 10
  • High Ten Burpees x 5
  • Tuck-Ups x 20

Partner WOD:

  • Run 200m
  • 50 KBS
  • Run 400m
  • 50 Hang Power Cleans
  • Run 800m
  • 50 Pull-Ups

One person working at a time, Runs must be together.

032317

Warm Up:

  • Row 500m
  • Atlas Stretch
  • Bear Walk x 1 min
  • Air Squats x 10
  • Shoulder Mobility
  • Pull-Ups x 10
  • Push-Ups with rotation x 10
  • Hollow Rocks x 25
  • Supermans x 25
  • BB Thrusters x 10

Mobility:

Lat Rolls, T/S Mobility with peanut, 

WOD:

  • 75 Sit-Ups
  • 65 Air Squats
  • 55 cal Airdyne
  • 45 KBS (53/35)
  • 35 Push-Ups
  • 25 Burpee Pull-Ups
  • 15 Push Press (95/65)

032217

Warm Up:

  • Row 400m
  • Bootstraps
  • Pirifomris
  • Back Roll to split x 8
  • Air Squat Neg x 5 (10 sec)
  • Shoulder Mobility
  • Banded shoulder 
  • Pull-Ups x 10
  • Rvs. Push-Ups x 10
  • Grasshoppers x 20

WOD:

16 min AMRAP

  • 10 Box jumps (24/20)
  • 3 Power Cleans (135/95)  (185/135)
  • 10 Pistols

rest 2 min.

Buy Out:

2 Rounds

  • 5 Thrusters (115/75)   +(10 thrusters)
  • 25 Double Unders   +(25 Doubles + 5 Triple Attempts)
  • 2 Muscle-Ups

032117

Warm Up:

  • Run 400m
  • Bootstraps
  • Atlas Stretch
  • Air Squats x 10
  • Goblet Squats x 10
  • Shoulder Mobility
  • Active Shoulders x 10 (2 sec hold)
  • Pull-Ups x 10
  • Rig Dips x 10
  • BB Hang Squat Cleans x 5
  • BB Push Press x 5

WOD:

3 Rounds for time:

  • 2 Farmer Carry Laps (rig<-->white board = down and back twice)
  • 12 Pull-Ups
  • Run 400m

Buy Out:

3 rounds

  • 5 Thrusters (95/65)  +(10 Thrusters)
  • 10 Double Unders   +(25 DU's)

032017

Warm Up:

  • Airdyne 1 min
  • Squat Series
  • But to Wall x 2 min
  • Bear Walks x 1 min
  • Air Squat Negatives x 5 (10 sec)
  • Shoulder Mobility
  • Pull-Ups x 10
  • Rvs. Push Ups x 10
  • Hollow Rocks x 25
  • Supermans x 25
  • BB thrusters 2x10 for speed

Strength:

7 min EMOM

Squat Clean/Front Squat/Thruster @ 80% 1RM Thruster

WOD:

(15 min time cap)

  • 9 DB Thrusters (35/20)  +(50/35)
  • 25 Double Unders +(50 DU)
  • 21 SDHP (75/55)  +(95/65)
  • 30 cal Airdyne/15 Cal Row
  • 15 DB Thrusters
  • 25 Double Unders
  • 15 SDHP
  • 30 cal Airdyne/15 Cal Row
  • 21 DB Thrusters
  • 25 Double Unders
  • 9 SDHP
  • 30 cal Airdyne/15 Cal Row
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com