042517

Warm Up:

  • Airdyne 1 min.
  • Atlas Stretch
  • Side Lunge with reach x 10
  • Back Roll to split x 8
  • Shoulder Mobility
  • OHS x 10
  • KBS at wall x 10
  • 3 rvs. burpees + air squat
  • Push-Ups with rotation x 10
  • Windshield Wipers x 10

Strength:

  • Bench Press  7x3 @ 80%

WOD:

2 Rounds

  • 20 Power Cleans (115/75)  +(155/115)
  • 5 Rope Climbs
  • 20 KBS (53/35)  +(70/53)
  • 10 Rvs. Burpees + Air Squat  +(35/25 goblet)

042317

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia. Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“ Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

Warm Up:

  • Run 400m
  • Bootstraps
  • Squat Series
  • Goblet Squats x 10
  • Shoulder Mobility
  • Pull-ups x 10
  • Diamond Push-ups x 10
  • Burpees to the bar x 10
  • Burgener Warm up as a class

WOD:

"Wes"

  • Run 800m with a plate (25/15)
  • Then, 14 Rounds of:
    • 5 Strict Pull-Ups
    • 4 Burpee Box jumps (24"/20")
    • 3 Squat Cleans (185/125)
  • Then, Run 800m with a plate

042217

Warm Up:

  • Indian Run x 2 laps
  • Bootstraps
  • Spiderman
  • Air Squats x 10
  • Shoulder Mobility
  • Goodmornings x 10
  • Pull-Ups x 10
  • Push-Ups x 10
  • Med-Ball Partner Sit-Ups x 20

Partner WOD:

  • 100 Box Jumps
  • 80 Push-Ups
  • 60 Deadlifts
  • 40 Power Snatches
  • 30 Pull-Ups
  • 20 Shoulder to Overhead
  • 10 Bar Muscle Ups

*one person working at a time

042017

Warm Up:

  • Row 500m
  • Crossover Hamstring x 8
  • Bear Walks x 1 min
  • Air Squats x 10
  • Shoulder Mobility
  • Pect Stretch on rig
  • KBS x 10
  • Scorpion Stretch
  • Dive Bomb push-Ups x 5
  • Twisting Sit-Ups x 20

Strength:

  • Take 15 min to fond a 1RM Sumo Deadlift

WOD:

12 min. EMOM

Min 0-3:

  • 5 SDHP
  • 3 burpees over bar  +(5 burpees over the bar)

Min 4-6:

  • 6 Sprints (wall to wall = 1)

Min 7-9:

  • 5 SDHP
  • 7 Sit-Ups  +(12 sit-ups)

Min 10-12:

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