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Warm Up:

  • Run 400m
  • Bootstraps
  • Butt to wall x 1 min
  • Butterfly stretch with KB's
  • Air Squats with 5 sec pause at bottom x 10
  • Shoulder Mobility 
  • Inch Worms
  • Bear Crawl x 2
  • Pull-Ups x 10
  • Diamond Push-Ups x 10
  • Twisting Sit-Ups x 10

Skill: Kettle Bell Swings

WOD:

"Fat Amy"

  • 50 Air Squats
  • 10 Burpees    +(Bar Facing)
  • 40 Sit-Ups
  • 10 Burpees
  • 30 Jumping Lunges
  • 10 Burpees
  • 20 Kettlebell Swings (1.5/1 pood)   +(2/1.5 pood)
  • 10 Burpees
  • 10 meter Bear Crawl
  • 10 Burpees
  • 20 Kettlebell Swings (1.5/1 pood)    +(2/1.5 pood)
  • 10 Burpees
  • 30 Jumping Lunges
  • 10 Burpees
  • 40 Sit-Ups
  • 10 Burpees
  • 50 Air Squats

TODAY'S MINDSET

Kettle bell swings as a skill today. Watch the video! The hip thrust in the KB swing translates to nearly EVERY other movement we do. Master theCore-Extremity of the KBS and it will improve all of your lifts and most gymnastics!

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U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan. Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more. Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.

U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.

Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.

Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.

Warm Up:

  • Row 400m
  • Bootstraps
  • Butterfly Stretch
  • Crossover Hamstring x 8
  • Air Squats x 10
  • Shoulder Mobility
  • Pull-Ups x 10
  • Ring Dips x 10
  • High Knees
  • Butt Kicks
  • Side Shuffle
  • Sit-Ups x 20

WOD:

"Rich"

  • 13 squat snatches (155/105)

Then, 10 rounds of:

  •     10 pull-ups
  •     100-meter sprint

Then,

  • 13 squat cleans (155/105)

TODAY'S MINDSET

Don't look at the total amount of pull-ups....you can do 10. Just do ten and then go run. Small sets, and see what happens. If you have to scale anything, scale the rounds!

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Warm Up:

  • AIrdyne 2 min
  • Duck walks
  • Back roll to split
  • Butt to wall x 1 min
  • Quad stretch 
  • Air Squats x 25
  • Shoulder Mobility
  • OHS x 10
  • Pull-Ups x 10
  • Pike Push-Ups x 10
  • Tuck-Ups x 20

Partner WOD:

3 Rounds

  • 25 Snatches (115/75)  +(135/95)
  • 25 Front Squats
  • 25 SDHP

TODAY'S MINDSET

Find a buddy and have some fun. Working on some classic bar movements today. Keep 'em smooth and keep that form.

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NO 6AM CLASS TOMORROW! REGULAR CLASSES RESUME AT 9AM

Warm Up:

  • Run 200m
  • Double Unders x 1 min.
  • Calf Stretch
  • Quad Stretch
  • Back Roll to Split
  • Goblet Squats x 10
  • Shoulder Mobility
  • Stretch arm across body
  • Pull-Ups x 10
  • Push-Ups with rotation x 10
  • Hollow Rocks x 20
  • Supermans x 20
  • Sit-Ups x 10

WOD:

Post Thanksgiving Annie

50-40-30-20-10

  • Double Unders
  • Sit-Ups

*8 min cap

Rest. Warm up your back squats.

5 Rounds not for time:

  • 2 Back Squats @ 85-90%
  • 5 HSPU immediately followed by 12 PVC Strict Press

Rest.

Run out for 3 minutes at your own pace. Turn around and run back.


TODAY'S MINSET

Get yourself back on track! A quick metcon to start the day, then right back into some strength work. Finish strong with one more modality switch - a 6 min fun run.

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Warm Up:

  • Indian Run as a class
  • Ninja Kicks
  • Inch Worms
  • Burpee Broad Jumps
  • Duck Walks
  • Ring Rows x 10
  • Med Ball Cleans x 10
  • Ball Slams x 10
  • V-Ups x 20
  • Wall Climbs x 3
  • Shoulder Taps x 10
  • Burpee Plank Waterfall 

Mega Deck of Turkey Death

With all the decks in the middle of the gym, each team of 3 will pick one card at a time. The 2 teams with the most cards at the end of 18 minutes will be exempt from the buy out!

  • Hearts = Wall Ball Team Toss
  • Spades = Deadlift per team member (avg. team body weight)
  • Diamonds = Sand Bag Tosses (AHAP)
  • Clubs = Unison TTB

**E2MOM 5 High Fifteen Burpees


TODAY'S MINDSET

Yes, I know we did this with different movements only about a month ago, but it's going to be way more fun with a gym full of people! Work your butts off and enjoy that guilt free Thanksgiving Dinner! Be thankful for your health, good people to struggle with that you would have otherwise never known, and that you make yourselves harder to kill every day.

Too morbid? LOL...I just mean you guys are bad-asses and you should appreciate it ;) Personally, I'm thankful for all of you and all of your hard work and trust.

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Warm Up:

  • High Knees 
  • Butt Kicks
  • Side Shuffle 
  • Carioca
  • Ninja Kicks
  • Walking Quad Stretch
  • Bootstraps on wall x 2 min
  • Wall Squats x 10
  • Shoulder Mobility
  • Banded Shoulder
  • Pull-Ups x 10
  • Ring Dips x 10
  • L-Hold in rings x 30 sec.
  • BB Hang Cleans x 5
  • BB FS x 5
  • BB SP x 5

Strength:

Front Squats 

  • 3 @ 65%
  • 2 @ 70%
  • 1 @ 75%
  • 50 air squats
  • 3 @ 70%
  • 2 @ 75%
  • 1 @ 80%
  • 50 air squats
  • 3 @ 75%
  • 2 @ 80%
  • 1 @ 85%

WOD:

11 min AMRAP

  • 10 Box Jumps (24/20)
  • 2 Bar Muscle Ups 
  • 5 Squat Cleans (115/75) +(155/115)

TODAY'S MINDSET

ALL THE SQUATS. Get after it.

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Warm Up:

  • Run 400m
  • Bootstraps
  • Crossover Hamstring x 10
  • Walking Lunges x 20
  • Bear Walks x 1 min.
  • Shoulder Mobility 
  • Pull-Ups x 10
  • Ring Dips x 10
  • Wall Balls x 10
  • Russian Twists x 30
  • Mountain Climbers x 20

WOD:

4 min AMRAP:

  • Run 100m
  • Bear Crawl to wall and back

Rest 2 min.

4 min AMRAP

  • 6 Ring Dips 
  • 6 Wall Balls

Rest 2 min.

4 min AMRAP

  • Max Clean and Jerks (135/95)

TODAY'S MINDSET

Some mini-wods to get the blood pumping. We'll be attacking those Clean and Jerks with a fair amount of fatigue, so try to find your pace and stick to it.

 

 

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Warm Up:

  • Row 400m
  • bootstaps
  • quad stretch
  • calf stretch
  • air squats x 10
  • shoulder mobility
  • push-ups x 10
  • pull-ups x 10
  • flutter kicks x 25

SKILL:    Review row technique

WOD:

  • Row 5k for time

then switch to...

Mobility Work:

rotating stations every 2 minutes 

  • Rig ball (work traps and shoulders)
  • D/F Mobility
  • Quads on wall
  • Butterfly with KB on knees
  • peanut T/S rolls
  • low back rolls
  • banded shoulder
  • cobra stretch
  • iron cross
  • bear walks

TODAY'S MINDSET

Time to test that rowing capacity. Take the time to row correctly, and therefore efficiently. Slow is smooth, smooth is fast. The rowing technique we teach isn't a guideline, its proper form! If it's different at all from how you row, you're doing it wrong! Make the adjustments and see what happens ;)

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A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.


Warm Up:

  • Run 400m
  • Piriformis Stretch
  • Quad Stretch
  • Calf Stretch
  • Jumping Air Squats x 10
  • Shoulder Mobility
  • Active Shoulders x 5 (5 sec)
  • Pull-Ups 4 x 5
  • Push-Ups x 15
  • KBS at wall x 10
  • BB DL x 5
  • BB Goodmornings x 5
  • BB Strict press x 5
  • BB Back Squats x 5
  • BB Hip Thrusts x 10

WOD:

"The Seven"

7 Rounds:

  • 7 Handstand push-ups
  • 7 Thrusters (135/95)
  • 7 Knees to elbows
  • 7 Deadlifts (245/165)
  • 7 Burpees
  • 7 Kettlebell swings (70/53)
  • 7 Pull-ups

TODAY'S MINDSET

Malich's Famous Birthday WOD. Compare to last year, see how much better you do! It's all about getting your head on straight for those thrusters. Look forward to them, attack them, destroy them.

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Warm Up:

  • Run 400m
  • Bootstraps
  • Atlas Stretch
  • Air Squats x 10
  • Shoulder Mobility
  • Pect Stretch on rig
  • Pull-Ups x 10
  • Rvs. Push-Ups
  • Class PVC circle
     

Partner WOD:

16 min EMOM

each partner must complete the following in one minute:

Evens: 

  • 5 Deadlifts (115/75)  +(135/95)  
  • 2 Power Cleans 
  • 1 Shoulder to OH

Odds:

  • 3 Burpees to the bar  +(5 BTB)
  • 3 burpees over the bar +(5 BOB)

TODAY'S MINDSET

Go fast, so your partner has time to finish. 

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