100217

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Warm Up:

  • Row 400m
  • Back Roll to split x 8
  • Side Lunge with Reach x 8
  • Air Squats x 10
  • Side lunge squats x 6
  • Shoulder Mobility
  • Pull-Ups x 10
  • Push-Ups with rotation x 10
  • Russian Twists x 20
  • BB Hang Cleans x 5
  • BB FS x 5
  • BB SP x 5
  • BB DL x 5

WOD:

16 min AMRAP

  • Row 250m
  • 5 Burpee Box Jump Overs (24/20)  +(30/24)
  • Goblet Squats (44/35)  +(53/44)

at 13 min Mark:

Max Clean and Jerks (135/95)  +(155/115)

*(Score is total rounds / max C&J)

 

 

 

 

100117

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U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.

Warm Up:

  • Run 400m
  • Atlas Stretch
  • Back Roll to Split x 8
  • Air Squats x 10
  • Shoulder Mobility
  • Pull-Ups x 10
  • Rvs. Push-Ups x 10
  • Sit-Ups x 25
  • BB DL x 5
  • BB Strict Press x 5
  • BB Hang Cleans x 5
  • BB Front Squats x 5

WOD:

"T.U.P."

15-12-9-6-3 

  • Power Cleans (135/95 lbs)
  • Pull-Ups
  • Front Squats (135/95 lbs)
  • Pull-Ups

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Warm Up:

  • Run 800m
  • Bootstraps
  • Spidermans
  • Iron Cross
  • Med Ball Cleans x 10
  • Shoulder Mobility
  • Pull-ups x 10
  • Diamond Push-Ups x 10
  • Banded Pull-aparts x 5
  • Banded Goodmornings x 5
  • Partner leg throw downs x 10

Partner WOD:

6 min AMRAP

  • Alternating Bear Complexes (115/75)  +(155/115)

Immediately following:

6 Rounds:

  • 7 Unison Med Ball Cleans 
  • 8 Unison Pull-Ups
  • 9 High Ten Sit-Ups
  • 10 Unison Single Arm DB Snatches 

*Unison = must begin each rep at the same time

 

 

 

 

 

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Warm Up:

  • Run 400m
  • Hip swings x 10 (side-side, fwd-back)
  • Calf Stretch 
  • Air Squats x 10
  • Shoulder Mobility
  • Pull-Ups x 10
  • Push-Ups with rotation x 10
  • V-Ups x 15
  • BB Goodmornings x 5
  • BB Hang Cleans x 5
  • BB FS x 5
  • BB DL x 5

Strength:

Deadlift 5x3 @ 80%

WOD:

30 Rounds for time:

  • 1 Deadlift (185/125)   +(315/225)
  • 2 HSPU  +(deficit 45/35)
  • 3 KBS (53/35)  +(70/53)

**25 min time cap

 

 

092817

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Warm Up:

  • Run 400m
  • Back Roll to Split x 8
  • Calf Stretch 
  • Quad Stretch 
  • Shoulder Mobility
  • Burpees to the bar x 5
  • Pull-ups x 10
  • Tricep stretch OH x :30 each side
  • Hollow Rocks x 25
  • Superman Rocks x 25

Challenge: Flight School and/or DU Practice 5 min.

WOD:

3 min AMRAMP

  •  Burpee Broad Jumps wall to wall
    • each time you touch the wall is 1 rep

rest 1 min

3 min AMRAP

  • 3 Reverse Burpees (Jumping Jack, back roll to stand, air squat)
  • 7 Sit-Ups

rest 1 min

3 min AMRAP

  • 10 Ball Slams
  • 10 Double Unders  +(25 UB DU's)

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Warm Up:

  • Row 500m
  • Bootstraps
  • Spidermans
  • Goblet Squats x 10
  • Shoulder Mobility
  • Banded Pull-Aparts x 15
  • Banded Rows x 15
  • Pect Stretch on Rig
  • Pull-ups x 10
  • Ring Dips x 10
  • Sit-Ups x 25

Strength:

Clusters 

  • Find a heavy 2 RM (unbroken)

WOD:

15-10-5

  • Box Jumps (24"/20")
  • Thrusters (75/55)  +(115/75)
  • Ring Dips  +(Muscle-Ups Ring Dips)
  • Row for Cals

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Warm Up:

  • Run 400m
  • Calf Stretch 
  • Quad Stretch
  • Side Lunge with reach x 8
  • Single leg side hops x 10
  • Air Squats x 10
  • Shoulder Mobility
  • Banded Shoulder 
  • Pect Stretch on rig
  • Jailhouse 10 of UB TTB of KTC
  • Burgener as a class

Strength:

AS A CLASS - 9 min EMOM, followed by 10 min of work. Have all weights ready.

  • 3 x 2 (UB) Pausing Snatch Pulls (2 sec pause 2" off ground, and above knee, into aggressive snatch pull)
    • at 60% 1 RM snatch
  • 3 x 2 (UB) Power Snatch
    • at 65-70% 1 RM snatch
  • 3 x 1 Squat Snatch
    • at 75-80% 1 RM snatch
  • 10 min to find Heavy Snatch for the day.

WOD:

  • 2 min max DU's
  • Run 800m

*score is total time

 

 

092417

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

Warm Up:

  • Run 400m
  • Bootstraps
  • Back Roll to Split x 8
  • Air Squats x 15
  • Shoulder Mobility
  • Pull-Ups x 10
  • Rvs. Push-Ups x 10
  • Sit-Ups x 20
  • Burgener Warm Up as a class

WOD:

"Harper"

23 min AMRAP

  • 9 CTB
  • 15 Power Cleans (135/95)
  • 21 Air Squats
  • Run 400m with plate (45/35)

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Warm Up:

  • Run 400m
  • Bootstraps
  • Shoulder Mobility
  • Burpees Broad Jumps
  • Pull-Ups x 10
  • Push-Ups with rotation x 10
  • Ninja Kicks
  • High Knees
  • Butt Kicks
  • Hollow Rocks x 20
  • Supermans x 20

WOD:

"Scooter"

30 min AMRAP

  • 30 Double unders
  • 15 Pull-Ups
  • 15 Push-Ups
  • 100m Sprint

**One partner completes a full round while the other one rests

At min 30:00:

5 min to find 1RM team deadlift

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