032219

the-beginning-quote.jpg

Warm Up:

  • HN, BK, SS, CAR, NK’s

  • Crossover Hamstring x 6

  • Quad Stretch

  • Calf Stretch

  • Squat Series

  • D/F Mobility

  • Shoulder Mobility

  • Banded Shoulder

  • BB DL x 5

  • BB HC x 5

  • BB FS x 5

  • BB SP x 5

WOD:

“19.5”

33-27-21-15-9

  • Thrusters (95/65)

  • CTB

20 minute time cap*


TODAY’S MINDSET

OK, so we knew it was coming, but maybe not THAT many thrusters! Let’s be smart here. If your Rx Fran time is 10-15 minutes, it might not be the smartest thing to Rx this and get on the struggle bus for 20 minutes of torture. After all, we’re talking about CTB, not regular pull-ups. So if you don’t have CTB, 19 minutes of attempts is not the point of this work out. Yes, jumping pull-ups may be easy for some of you, but so what…then go faster on the thrusters and get this one over with way under the cap! If you can do CTB consistently…then get after it! Whatever you decide, we all have to do the thrusters. Regardless of the weight, that’s a lot of work. Take the time to stay tight at the bottom, keep your chest up and the bar across your shoulders. Rest at the top! (not in the front rack) YOU GOT THIS! Worst case scenario….you’ll be more fit than you were before you started.

032119

IMG_4994.jpg

Warm Up:

  • Row 10 cals

  • Back Roll to Split

  • Mountain Climbers x 20

  • Air Squats x 10

  • Shoulder Mobility

  • Inch Worms

  • Burpee Pull-Ups x 5

  • Pull-Ups x 10

  • Tuck-Ups x 15

Challenge:

  • Max Height Box Jump

WOD:

5 Rounds

  • 10 Box Jumps

  • 10 Burpees

  • Row 14/10 cals or Airdyne 30/20 cals


TODAY’S MINDSET

Have some fun doing box jumps! Move through the WOD without over-doing it today.

032019

IMG_5048.jpg

Warm Up:

  • Run 400m

  • Calf Stretch

  • Quad Stretch

  • Glute Stretch

  • Piriformis

  • Squat Series

  • Wall Squats with buddy T/S Press x 5

  • Shoulder Mobility

  • Pull-Ups x 10

  • Diamond Push-Ups x 10

  • KBS x 10

WOD:

Jailhouse 6 of:

  • Devils Press (35/25) +(50/35)

  • Deadlift (155/115) +(225/155)

recover and finish with

3 rounds NFT

  • 6 Thrusters (95/65)

  • 5 Jumping CTB +(2 muscle ups - strict if you got ‘em)

Buy Out:

Run 400m at an easy pace


TODAY’S MINDSET

Juuuusst in case Castro pulls a fast one and ditches the thrusters, let’s get one last sesh of devil presses and deadlifts in. Take it easy though, because at least 2, if not all of these movements are guaranteed to show up Friday. Polish your skills, keep it light. If you have any nagging shoulder pains, or knee issues, let it rest and sub out the movement for today.



031919

IMG_5215.jpg

Warm Up:

  • Run 400m

  • Calf Stretch

  • Quad Stretch

  • Piriformis

  • Air Squats x 20

  • Shoulder Mobility

  • Pull-Ups x 10

  • Ring Dips x 10 +(MM-up x 5)

  • Tuck-Ups x 20

Skill:

  • 10 min. Double Under/Triple Under Practice

  • +(Flight School)

WOD:

12 min AMRAP

  • 25 Double Unders +(50 Dubs)

  • Ascending Ladder by 1 of Man-Makers (35/25)


TODAY’S MINDSET

Scale the doubles appropriately. You should be able to get through them in 30-45 seconds. If they are taking more than a minute, scale to something that won’t do that. No singles! Count attempts if need be.

031819

IMG_5252.jpg

Warm Up:

  • Run 400m

  • Bootstraps

  • Calf Stretch

  • Quad Stretch

  • Squat Series

  • 180* Air Squats x 10

  • Shoulder Mobility

  • Pull-Ups x 10

  • Rvs. Push-Ups x 5

  • Pikes x 5

  • V-Ups x 10

Strength:

For 5 min, every :30

  • 2 Front Squats @ 65%

WOD:

21-15-9

  • Thrusters (95/65) +(115/75)

  • TTB


TODAY’S MINDSET

Be explosive on the front squats. The focus is to use the bounce at the bottom without losing tension, and drive out with your chest up tall. If you can do that…then its time to go hard on the thrusters! Looking for Fran type stuff here. We all know they’re coming on Friday so see what you can do today and build some confidence for Friday!

031719

Screen Shot 2019-03-16 at 11.35.20 PM.png

Warm Up:

  • Run 400m

  • Calf Stretch

  • Quad Stretch

  • Piriformis

  • Shoulder Mobility

  • Down Dog :30

  • Beat Swings x 5

  • 2 Rounds Cindy

  • 20 Windshield Wipers

WOD:

“Jennifer”

AMRAP in 26 minutes

  • 10 Pull-Ups

  • 15 Kettlebell Swings (1.5/1 Pood)

  • 20 Box Jumps (24/20 in)


TODAY’S MINDSET

Maximize your KB efficiency. Keep the KB close to the body and press it over head instead of rain bowing behind it. Find a good pace on your box jumps and try to go unbroken through each round of them.

031619

98a625cbab3047b6594cd60bc651c72f.jpg

Warm Up:

  • Indian Run

  • Back Roll to Split

  • Quad Stretch

  • Pause-Jump Air Squats x 10

  • Shoulder Mobility

  • Pull-Ups x 5

  • High Five Push-Ups x 10

  • Buddy Russian Twists x 20

  • Buddy Wall Ball Tosses x 10

  • Kick up to buddy foot hold x 5 each

Partner WOD:

  • Run 400m together

  • 50 Partner Wall Balls

  • Run 400m together

  • 50 Partner Sit-Up Med-Ball Passes over a box

  • Run 400m together

  • 50’ HSW each or 100’ Wheel Barrow each (you can HSW together)

  • Run 400m together


TODAY’S MINDSET

Run Forrest, Run!

031519

images-2.jpeg

Warm Up:

  • Jumping Jacks x 25

  • Inch Worms in place x 5

  • Crossover Hamstring x 10

  • Shoulder Mobility

  • OHS x 10

  • Pull-Ups x 5

  • CTB x 5

  • Hollow Rocks x 10

  • Supermans x 10

WOD:

“19.4”

For total time:

3 rounds of:

  • 10 snatches

  • 12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:

  • 10 bar muscle-ups

  • 12 bar-facing burpees

**12 min time cap - including the 3 min rest


TODAY’S MINDSET

It’s 3 rounds…you gotta get after it like you mean it! You have 3 minutes to recover, and we work on recovery a lot, so know you’ll be ready to go for the second half. If you don’t have pull-ups…well, you’ll have about 3 minutes to work on them! move slow and smooth on the burpees. They brought back the step back/step-up, take advantage!

031419

5cadf3ff31374c2afe7d6e89b9fc159e--beautiful-things-beautiful-life.jpg

Warm Up:

  • Airdyne 2 min

  • Bootsraps

  • Side Lunge with reach x 10

  • Mountain Climbers x 20

  • Air Squats x 10

  • Shoulder Mobility

  • Pull-Ups x 10

  • Push-Ups with rotation x 10

  • Sit-Ups x 25

Strength:

  • Strict Press 6 x 3 (increasing)

WOD:

Tabata Rounds

  • Airdyne

  • Toes through rings

  • 180* Air Squats

  • Slam Balls

  • Weighted Jump Ropes

*1 min break between rounds*


TODAY’S MINDSET

Tabata time!





031319

images.jpeg

Warm Up:

  • Jumping Jacks x 25

  • Walking Atlas Stretch x 10

  • Bootstraps

  • Air Squats x 10

  • Shoulder Mobility

  • 2 Rounds Strict Cindy

    • 5 pull-ups

    • 10 push-ups

    • 15 air squats

  • Hollow Rocks x 20

  • Supermans x 20

Skill:

  • Rope Climbs

WOD:

10 Rounds:

  • 1 Rope Climb +(2 Rope Climbs)

  • 1 Atlas Stone (AHAP)

  • Burpee Broad Jumps (rig to WB)

  • Rest :30


TODAY’S MINDSET

Make sure of the atlas stone lifts, then get after the burpees for speed. Don’t attempt the Rx + on the rope climbs unless you know you can get up and down the rope in a flash.

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