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Warm Up:

  • Indian Run
  • Bootstraps
  • Quad Stretch
  • Air Squats x 10
  • Shoulder Mobility
  • Pull-Ups x 10
  • Rvs. Push-Ups x 10
  • BB DL x 5
  • BB Hang Cleans x 5
  • BB FS x 5
  • BB strict Press x 5
  • BB Back Squat x 5
  • Class Sally Burpees

"WOD FOR WHITNEY"

15 min AMRAP

  • 5 Deadlifts (115/75)
  • 4 Hang Power Cleans
  • 3 Thrusters
  • 2 Front Squats
  • 1 Push Press
  • 3 Burpess over the bar

TODAY'S MINDSET

Today we WOD for a fellow CrossFit Family. Whitney is the daughter of one of the members at CF Invasion. She was diagnosed with Lymphoma and is currently fighting as hard as she can, and doing well! Remember as you struggle that we are indeed part of a large family; one where it's OK to express yourself, support one another, cry for each other and cheer for each other. It's just a WOD, but the support means so much more. If you can't make it, please sign a Get Well card or bear before Monday!

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Warm Up:

  • Row 1000m
  • Crossover Hamstring x 6
  • Quad Stretch
  • Calf Stretch
  • D/F Mobility
  • Shoulder Mobility
  • OHS x 10
  • Banded Pass Throughs x 10
  • Banded "Y" on rig x 10
  • BB Sntach Grip Deadlift x 5
  • BB Hang Clean x 5
  • BB Back Squat x 5
  • BB Sots Press x 5

Strength:

Hang Snatch Pull 3 x 3 @ 65%

Muscle Hang Snatch + OHS 3 x 2 @ 45%

15 min to find Heavy Hang Snatch for the day


TODAY'S MINDSET

Dial in that snatch form today. In both the Hang pulls and muscle snatch you should be focusing on keeping the bar close to your body. When you transfer to the Hang snatch, remember those two skills and focus on hip drive to get that bar traveling up!

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Warm Up:

  • Run 400m
  • Bootstraps
  • Quad Stretch 
  • Back Roll to Split x 8
  • Shoulder Mobility
  • Ring Pull-Ups x 5
  • Chin-Ups x 5
  • Ring Dips x 10
  • Jailhouse TTB (1 to 10)

Skill: Muscle Up Progressions:

  • Hips ot rings
  • Muscle-ups with band in rig
  • Muscle-ups feet on box

WOD:

Run 400m

then,

15  Rounds

  • 2 Muscle Ups
  • 3  Burpees  +(5 burpees)

then,

Run 400m


TODAY'S MINDSET

Spending some time working the skills needed for muscle ups. Even if you don't have them, or don't plan on getting them any time soon, the skills of hips to rings and transferring over the rings are extremely useful. Also, it's something a little different, and fun to practice! You never know, muscle-ups may be a lot closer than you think!

103117

Warm Up:

  • Run 400m
  • Spiderman 
  • Quad Stretch
  • Calf Stretch
  • Shoulder Mobility
  • Good Mornings
  • OHS x 15
  • Pull-Ups x 10
  • Push ups with rotation x 10
  • Tuck Ups x 20

WOD:

 "Frankenchipper" 

  • 500m Row
  • 400m Run
  • 21 Kettlebell Swings (53/35#)
  • 12 Pullups
  • 50 Thrusters (45/35#)
  • 3 rounds of Cindy (5 pullups, 10 pushups, 15 squats)
  • 30 Box Jumps (24"/20")
  • 21 Handstand Pushups
  • 30 Knees to Elbows
  • 30 Double Unders

TODAY'S MINDSET

Wear a costume, have some fun! See if yo can beat last year's time and weights! Keep it light and pace yourselves.

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Warm Up:

  • Row 500m
  • Bootstraps
  • Back Roll to Split x 8
  • Calf Stretch
  • Wall Squats x 10
  • Shoulder Mobility
  • Banded Pass-throughs x 10
  • Banded Pull-Aparts x 10
  • HSPU Neg's (10 sec) x 3
  • Pull-up Jailhouse (1-10)
  • Flutter Kicks x 20

WOD:

"Fight Gone Bad"

3 Rounds of:

1 min. each movement with 1 min. rest after each round

  • Wall Balls (20/14)
  • Sumo Deadlift High Pull (75/55)
  • Box Jumps (24"/20")
  • Push Press (75/55)
  • Row for Cals

*Score is total reps


TODAY'S MINDSET

FGB is a classic CF workout. It's all about pushing yourself through each 5 min round, and getting as many reps as possible. As always, proper movement is key to efficiency! 

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Warm Up:

  • Row 400m
  • bootstraps 
  • Atlas stretch
  • Side lunge with reach x 10
  • Air Squats x 10
  • Shoulder Mobility
  • Banded pull-aparts x 10
  • Ring Rows x 10
  • Push-Ups with rotation x 10
  • BB DL x 5
  • BB SP x 5
  • BB Back Squat x 5
  • BB thruster x 5

WOD:

"Lumpy"

3 Rounds for Time:

  • 250 meter Row
  • 6 Power Cleans (135/95 lbs)
  • 6 Thrusters (135/95 lbs)
  • 9 Deadlifts (135/95 lbs)
  • 9 Sumo Deadlift High-Pulls (135/95 lbs)

TODAY'S MINDSET

  • Recover From Halloween Party
  • Sweat it out.
  • Get some awesome bar work in.
  • Take a nap.

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Warm Up:

  • Indian Run as a class
  • Bootstraps
  • Crossover hamstring x 8
  • Air Squat Negatives x 5 (7 sec)
  • Shoulder Mobility
  • Banded pull-aparts x 10
  • Banded ER stretch
  • Pull-Ups x 10
  • Rvs Push-Ups x 10
  • Partner Leg throw downs x 10

PARTNER WOD:

"Mini Partner Kong"

18 min AMRAP

Alternating Rounds

  • 1 Deadlift (225/155)  +(315/225)
  • 2 Pull-Ups
  • 3 Squat Cleans (135/95)  +(185/125)
  • 4 Push-Ups  +(HSPU)

TODAY'S MINDSET

Don't be a hero! We're looking for quick rounds, less than a minute each. Load two bars and let it rip! Time to train that engine with a buddy.....Go as hard and fast as you can.

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Warm Up:

  • Run 600m
  • Atlas Stretch
  • Piriformis
  • Quad Stretch
  • side lunge squats x 10
  • Shoulder Mobility
  • Strict Pull-Ups x 5
  • Pull-Ups x 5
  • CTB x 5
  • Wall Climbs x 3
  • Shoulder Taps x 10
  • Hollow Rock to Superman x 10

WOD:

  • 30 HSPU 
  • 30 Air squats +(Pistols)
  • 30 Pull-Ups  +(CTB)
  • 30 HSPU

TODAY'S MINDSET

Make sure to scale in a way that gets you through this. If you can do 20 HSPU in a row...too easy! We're looking for something challenging but quick, with sets of 5, 10-15 seconds rest. Build Strength but don't destroy yourself in the process. Same with pull-ups!

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Warm Up:

  • Row 500m
  • Bootstraps
  • Crossover Hamstring x 8
  • Back Roll to split x 8 
  • Air Squats x 10
  • Shoulder Mobility
  • Beat Swings x 10
  • Pull-Ups x 10
  • Dynamic Push-Ups x 10
  • 5 Rounds:
    • 12 second Russian Twists/48 seconds bicycle

Strength:

Goodmornings

  • 3 x 3 @ 30% Deadlift

Deadlift Waves

  • 3 @ 70%
  • 2 @ 75%
  • 1 @ 80%
  • 3 @ 75%
  • 2 @ 80%
  • 1 @ 85%
  • 3 @ 80%
  • 2 @ 85%
  • 1 @ 90%

WOD:

30-20-10

  • Row for Calories
  • Double Unders

*7 min cap


TODAY'S MINDSET

Strengthening that posterior chain. Work on staying super tight while hinging at your hips. Don't go too heavy on Goodmornings if you can't hold the position! In the WOD....let it rip!

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