060917

Warm Up:

  • Row 400m
  • Quad Stretch
  • Butt to wall x 1 min
  • Air Squats x 10
  • Shoulder Mobility
  • Pect Stretch on rig
  • Pull-Ups x 10
  • Rvs. Push-Ups x 10
  • Air Squats x 10
  • Burpees x 10
  • Hollow Rocks x 25

Skill:  Rowing Technique

WOD:

12 min AMRAP

  • 30 Cal Row
  • 2 Rounds of:
    • 5 Pull-Ups
    • 10 Push-Ups  +(Hand Release)
    • 15 Air Squats

*Sub 60 cal on airdyne if rowers taken

060817

Warm Up:

  • Run 400m
  • Bootstraps
  • Side lunge with reach x 10
  • Scorpion Stretch
  • Shoulder Mobility
  • Pull-Ups x 10
  • Push-Ups with rotation x 10
  • 2 rounds:
    • 5 wall balls
    • 5 burpees
    • 5 ring rows
    • 10 sit-ups 

WOD:

in 15-20 min, Work up to a heavy 1RM Bench for the day

then,

Not for time:

  • 5 @ 65% of above 1RM
  • 25 sit-ups
  • 3 @ 70%
  • Quad Stretch
  • 1 @ 75%
  • :30 hang from bar
  • 5 @ 80%
  • Calf Stretch
  • 3 @ 75%
  • 20 Windshield wipers
  • 1 @ 80%
  • 20 Hollow Rocks
  • 5 @ 75%
  • 20 Supermans
  • 3 @ 80%
  • 10 bootstraps
  • 1 @ 90 %

060717

Warm Up:

  • Run 400m
  • Bootstraps
  • Squat Series
  • Air Squat Neg (10 sec)
  • Shoulder Mobility
  • Pull-Ups x  10
  • Diamond Push-Ups x 10
  • BB Hang Squat Cleans Thrusters x 5
  • BB Straight Leg Deadlifts x 5
  • BB Goodmornings x 5
  • BB Bent over rows x 5
  • BB Supine Hip thrusts x 10

Strength:

Thrusters 

  • 3x2 Pausing Thrusters (pause 2 FULL seconds at bottom), increasing each set
  • continuing with...
  • 3x2 Thruster (increasing weight)

WOD:

Elizabeth and Diane meet Kalsu:

21-15-9

  • HSPU
  • Squat Cleans (115/75)  +(155/115)

*E2MOM = 3 Thrusters/3 Burpees 

060617

Warm Up:

  • Row 500m
  • Bootstraps
  • Spiderman
  • Air Squats x 10
  • Shoulder Mobility
  • 3 rounds:
    • BB Hang Cleans
    • BB Strict Press
    • BB Front Squat
  • 20 Hollow Rocks
  • 20 Supermans
  • Burgener as a class

Strength:

6 min. EMOM @ 65% 1RM Clean

  • 3 Power Cleans/2 Front Squats/1 Shoulder to OH

WOD:

  • 20 Deadlifts (185/135)  +(255/185)
  • 20 Power Cleans (135/95)  +(185/135)
  • 20 Front Squats (135/95)  +(185/135)
  • 20 Shoulder to OH (95/65)  +(135/95)
  • 20 BB Roll Outs
  • 20 TTB
  • Row 500m

** 20 min. time cap

 

 

060517

Warm Up:

  • Airdyne 1 min
  • Atlas Stretch
  • Back Lunge with twist x 10
  • Calf Stretch
  • Air Squats x 10
  • Shoulder Mobility
  • Pull-Ups x 10
  • Push-Ups x 15
  • Twisting Sit-Ups x 20
  • Supermans x 20

WOD:

4 min. Rotating Stations the following, with 1 min rest between each:

1. 

8 Tabata Rounds on the Airdyne

2. 

4 min AMRAP of:

  • 15 Double Unders  +(35)
  • 10 sit-ups

3.

8 Tabata Rounds of Burpees  +(to the bar)

4.

4 min AMRAP of:

  • 10 Jumping Lunges
  • 20 Russian Twists (20/14)

 

 

 

060417

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

Warm Up:

  • Run 400
  • Atlas Stretch
  • Spiderman
  • Calf Stretch
  • Mountain Climbers x 20
  • Air Squats x 10
  • Shoulder Mobility
  • Pull-Ups x 10 strict
  • KBS  x 10
  • St-ups x 10

Skill: KB Cleans/KB thrusters

WOD: 

"Bowen"

3 rounds for time of:

 

  • Run 800 meters
  • 7 Deadlifts (275/185)
  • 10 burpee pull-ups
  • 14 single arm kettlebell thrusters (7 each arm) (53/35)
  • 20 box jumps (24"/20")

060317

Warm Up:

  • Indian Run
  • Piriformis
  • Atlas Stretch
  • 3 x 10 Air Squats
  • Shoulder Mobility
  • Pect Stretch on rig
  • Pull-Ups x 10
  • Pull-Ups Challenge reps
  • KB plank races

Partner WOD:

For 22 minutes:

P1: Run 400m

P2: AMRAP

  • 1 Rope Climb
  • 1 Tire Flip

P3: AMRAP of:

  • 4 DB Squat Cleans (35/25)
  • 4 DB Push-Ups
  • 4 DB Squat Cleans

*When P1 gets back, rotate.

060217

Warm Up:

  • Run 400
  • Bootstraps
  • Back Roll to split x 8
  • Piriformis
  • Air Squat neg (10 sec) x 5
  • Shoulder Mobility
  • 3 rounds 
    • 15 Air Squats
    • 6 Push-Ups with rotations
    • 5 BB Hang Clean and Jerks
  • Sit-Ups x 20

Strength:

Back Squat

E2MOM

  • 0:00 - 3 @ 60%
  • 2:00 - 3 @ 65%
  • 4:00 - 3 @ 70%
  • 6:00 - 3 @ 75%
  • 8:00 - 2 @ 80%
  • 10:00 - 2 @ 85%
  • 12:00 - 1 @ 87 %
  • 14:00 - 1 @ 92%
  • 16:00 - 1 @ 95%

WOD:

5 Rounds 

  • 10 HSPU  +(deficit 45/35)
  • 3 x [Power Clean / Hang Power Clean /Shoulder to OH] (115/75)  +(155/115)

060117

Warm Up:

  • Run 400m
  • Bootstraps
  • Squat Series
  • Air Squats x 10
  • Shoulder Mobility
  • T/S Mobility on peanut x 1 min
  • Rvs. Push-Ups x 10
  • Pull-Ups x 10
  • Hollow Rocks x 20
  • Supermans x 20

Skill: Double Under Practice/5 min. Flight School Work

WOD:

10 min AMRAP

Ascending Ladder by 3 of:

  • Thrusters (95/65)
  • Bar Facing Burpees

**after each round perform 30 Double Unders

LURONG PARTICIPANTS PLEASE KNOW YOUR STANDARDS (CLICK HERE)

053117

Warm Up:

  • Run 800m
  • Bootstraps
  • Back roll to Split x 8
  • Quad Stretch
  • Air Squats x 10
  • Side Lunges x 10
  • Shoulder Mobility
  • Pull-Ups x 10
  • Ring Dips x 10
  • Hollow Rock Hold :30

Skill: Pistol Practice (Rolls, 1 foot on box, bands, etc..)

WOD:

6 min AMRAP:

  • 10 Alternating Pistols  +(weighted 35/25)
  • 12 KBS (53/35)  +(70/53)

Then, immediately following:

  • 3 min. Max Ring Dips  +(Max Muscle-Ups)
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