080317

Warm Up:

  • Run 400m
  • Atlas Stretch
  • Spiderman
  • Piriformis
  • Back Roll to Split
  • Calf Stretch
  • Mountain Climbers
  • Air Squats x 10
  • Shoulder Mobility
  • Monkey Complex (Pull-Up, CTB) x 5
    • **Use a band that you can at least touch your chest to the bar with
  • Pect Stretch on rig
  • Push-Ups x 5
  • Flutter Kicks x 20

WOD:

For Time:

  • 60 Wall Balls
  • 60 HSPU

Strength: Back Squat  

  • 3 @ 65
  • 2 @ 70
  • 1 @ 75
  • 3 @ 70
  • 2 @ 75
  • 1 @ 80
  • 3 @ 75
  • 2 @ 80
  • 1 @ 85

080217

Warm Up:

  • High Knees
  • Butt Kicks
  • Side Shuffle
  • Carioca
  • Ninja Kicks
  • Walking Quad Stretch
  • Banded Air Squats x 15
  • Shoulder Mobility
  • Pull-Ups x 10
  • Diamond Push-Ups x 10
  • KBS at wall x 10
  • Hollow Rocks x 25
  • Supermans x 25

Strength:

  • Banded Strict Press (banded from floor)
  • 5x3 @ 60-65%

WOD:

5 rounds

  • Run 400
  • 30 KBS (53/35)  +(70/53)

080117

Warm Up:

  • Run 400m
  • Bootstraps
  • Atlas Stretch
  • Walking Lunges x 10
  • Air Squats x 10
  • Shoulder Mobility
  • Scorpion Stretch
  • CTB x 10
  • Ring Dips x 10
  • V-Ups x 15

WOD:

In 14 minutes:

  • Buy In: 35 Double Unders  +(100 DU's or 25 Triples)

then, AMRAP of:

  • 15 TTB
  • 10 Box Jump Overs (24/20")  +(30/24")
  • 5 Pull-Ups  +(Bar Muscle Ups)

073117

Warm Up:

  • Run 400m
  • Bootstraps
  • Bear Walks x 1 min
  • Air Squats x 25
  • Shoulder Mobility
  • Push-Ups side steps (side step push-up, side step push-up) x 10
  • Pull-Ups x 10
  • Hollow Rocks x 25
  • 2 Rounds:
    • BB DL x 5
    • BB Hang Clean x 5
    • BB FS x 5
    • BB Good morning x 5
    • BB BN Strict Press x 5

WOD:

"Linda-ish"

Jailhouse 10 of:

  • Deadlifts (265/155)  +(315/225)
  • Bench Press (155/95)  +(225/135)
  • Squat Cleans (125/75)  +(165/115)

*20 min time cap. Weights should be heavy, but manageable.

073017

"My brother George didn’t work out much due to his health. So I tried to just do something that he did when he was in the service that we remembered him talking about which were the push ups and sit ups. He and I use to run as well. I can tell you some about Georgie. I always called him Georgie where most others said George. He was the youngest of 3 kids, but most stubborn as far as he always did things his way which didn’t mean it was the best way or right way but usually meant it was the harder way and never doing things he didn’t want to do. He always wanted to be a Marine and joined the Marine Corps straight out of High School in 1984 to 1988. He was a type 1 diabetic. This was something he struggled with after getting out of the Marines till his death.

Warm Up:

  • Run 1 lap of the block
  • Atlas Stretch
  • Bootstraps
  • Piriformis
  • Crossover Hamstring
  • Air Squat Neg's x 5 (10 sec)
  • Shoulder Mobility
  • Inch Worms
  • Ring Rows x 10
  • Push-Ups with rotation x 10
  • Twisting Sit-Ups x 20

WOD:

"Georgie"

AMRAP in 21 minutes

  • Buy-in: 65 Sit-Ups

Then AMRAP in remaining time:

  • 7 Burpees
  • 11 Push-Ups
  • 22 Kettlebell Swings (54/35 lb)

072917

Warm Up:

  • Row 400m
  • Bootstraps
  • Side Lunge with reach
  • Bear Walks x 1 min
  • Walking Lunges x 10
  • Shoulder Mobility
  • Partner Bicep Stretch (partner hold arms behind you, lean forward)
  • Pull-Ups x 5
  • Chin-Ups x 5
  • Archer Push-ups x 10
  • Partner Leg Throw Downs x 15 each

Partner WOD:

18 min AMRAP

  • 2  Leap Frog Laps - down and back (white board to rig)
  • P1: Row 400m
  • P2: Shoulder to OH (96/65)  +(125/80)
  • 2 Leap Frog Laps
  • P2: Rows 400m
  • P1: Shoulder to OH

 

 

072817

Warm Up:

  • High knees
  • butt kicks
  • side shuffle
  • carioca
  • Ninja kicks
  • inch worms
  • duck walks
  • shoulder mobility
  • pull-ups x 10
  • clapping push-ups x 10
  • max L-hold from bar x 3
  • cobra stretch 
  • iron cross
  • piriformis
  • quad stretch 

WOD:

30 sec on/30 sec off for 27 minutes, 9 minutes at each station.

  • Rowing for cal
  • Airdyne for cal
  • Jumping Lunges

072717

Warm Up:

  • Row 500m
  • Bear Walks x 1 min
  • Walking Quad Stretch
  • Piriformis
  • Shoulder Mobility
  • OHS x 10
  • Bar Lat Stretch
  • Pull-Ups x 10
  • Rvs. Push-Ups x 10
  • Russian Twists x 20
  • Burgener as a class

Strength:

12 min EMOM - Snatches (Squat or Power)

  • 0:00 - 3 @ 65% (of the type of lift you're doing)
  • 1:00 - 3 @ 65%
  • 2:00 - 3 @ 65%
  • 3:00 - rest
  • 4:00 - 2 @ 75%
  • 5:00 - 2 @ 75%
  • 6:00 - rest
  • 7:00 - 2 @ 80%
  • 8:00 - 2 @ 80%
  • 9:00 - rest
  • 10:00 - 1 @ 85
  • 11:00 - 1 @ 85

Recover.

3-5 attempts at 1 RM Snatch.

Recover.

WOD:

30-20-10  

  • Dumbbell Snatches (35/25)  +(50/35)
  • Burpees  +(BFB)

*10 min cap

072617

Warm Up:

  • Run 400m
  • Calf Stretch
  • Back Roll to split x 8
  • Wall Squats x 10
  • Shoulder Mobility
  • Ring Rows x 10
  • Ring Dips x 10
  • Grasshoppers x 20
  • BB Hang Power Cleans x 5
  • BB Front Squats x 5
  • BB Strict Press x 5
  • BB DL x 5

Challenge:  Max Height Box Jump     +(max hight pausing squat jumps)

Strength:

Front Squats

  • 15 @ 50%
  • 10 @ 55%
  • 10 @ 60%

WOD:

2 Rounds

  • Run 200m
  • 8 Power Cleans (135/95)  +(185/125)
  • 10 HSPU  +(deficit 45/35)
  • 12 Box Jumps (24/20)

*10 min time cap

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