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Warm Up:

  • Run 400m
  • Crossover Hamstring x 8
  • Calf stretch
  • Air Squats x 15
  • Shoulder Mobility
  • Banded shoulder
  • Pull-Ups x 10
  • Ring Rows x 10
  • Muscle-Ups x 3 (sub in rig from floor)
  • Double Leg raise with toes to rig x 10
  • 3 min free work

WOD:

14 min AMRAP

  • 13 Pull-Ups  +(CTB)
  • 14 Ground to OH with plate (45/25) 
  • 15 KTE
  • OH Walking Lunges with a plate (outside, to end of building and back) (45/25)

TODAY'S MINDSET

Move quickly and efficiently on the plate movements. If you can't technically Knee to Elbow, practice kipping and curl up as tight as you can!

 

 

 

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This Hero WOD is dedicated to Lt John Thornton, 22 years old of 40 Commando RM, who died in an explosion in Afghanistan on 30/03/08. Also dedicated to Mne David Marsh who died in the same month.


Warm Up:

  • Run 400m with a med ball
  • Back Roll to Split
  • Quad Stretch
  • Calf Stretch
  • Med-Ball Cleans x 10
  • Shoulder Mobility
  • Standing Inch Worms x 5
  • Ring Rows x 10
  • Windshield Wipers x 10
  • BB Muscle Clean & Jerk x 10
  • Crossover Hamstring x 8

WOD:

“Lt. John”

3 Rounds for time

  • Max UB Clean and Jerks (Body Weight)
  • Run 400m
  • 15 Sit-Ups  +(GHD)

TODAY'S MINDSET

Clean and Jerks may be heavy, but take your time and hang on as long as possible!! If BW is too much, they should be about 80% of your 1RM.

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Warm Up:

  • Run 400m
  • Bootstraps
  • Bear Walks x 1 min
  • Cobra Stretch 
  • Iron Cross
  • High Ten burpees x 10
  • Shoulder Mobility
  • Unison Pull-Ups x 10
  • High Five Push-Ups x 10
  • Class sit-ups x 25 (link arms)

Challenge: Partner Carry around the block. Switch when needed. 1 lap per team.

Partner WOD:

  • 5 min. AMBAP
    • P2 can not start burpee until P1 has jumped, you may do as many as you want before switching, or alternate each rep

Immediately followed by:

  • Run 400m as a team
  • 150 Partner Med Ball Sit-Ups MINUS the amount burpees you did as a team

TODAY'S MINDSET

Keep the burpee reps very low. Consider 1 at a time and keep up the pace!

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Warm Up:

  • Row 500m
  • Back Roll to split 
  • Spiderman
  • Walking Lunges x 10
  • Squat Series
  • Air Squats x 20
  • Shoulder Mobility
  • Pike Push-Ups x 10
  • Rvs. Push-Ups x 10
  • Hollow Rocks x 25
  • Supermans x 25

Strength: 

10 min EMOM

  • Cluster + Push Jerk + Front Squat  @ 80% 1RM Thruster

then,

  • Bench Press
    • 2 x 5 @ 70%
    • 2 x 4 @ 75%
    • 2 x 3 @ 80%
    • 2 x 2  @ 85%

TODAY'S MINDSET

Moderate bar work today! Whoop! Get that bar up across your chest, touching your neck as long as possible throughout all three movements. Keep the bar close to your face going overhead, and stick the finishing positions.

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Warm Up:

  • Run 400m
  • High Skips
  • backward crab walk
  • Wall Squats x 10
  • Wall Angels x 10
  • Shoulder Mobility
  • Ring Rows x 10
  • HSPU Neg's x 5 (10 sec)
  • Sit-Ups x 25
  • Weighted Jump ropes x 20
  • Burgener as a class

WOD:

Buy In:

  • Run 800m

15-10-5

  • Power Snatches (75/55)  +(115/75)
  • Weighted Jump Ropes
  • HSPU  +(deficit 45/35)

Buy Out:

  • Run 800m

TODAY'S MINDSET

Make quick work of the snatches and hspu. Your shoulders will get tired, so pace accordingly.

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Warm Up:

  • HN, BK, SS, CAR, NK
  • Inch Worms wall to rig
  • Burpee Broad Jumps
  • Walking Knee to Chest
  • Bootstraps
  • V-Ups x 10  +(Strict TTB)
  • Shoulder Mobility
  • Goodmornings x 10
  • Pull-Ups x 10
  • Diamond Push-Ups x 10
  • Bear Walks x 1 min.

Strength:

Deadlift

  • 5 @ 60%
  • 5 @ 65%
  • 4 @70%
  • 3 @ 75%
  • 2 @ 80%
  • 2 @ 85%
  • 2 @ 90%

WOD:

2 Rounds:

  • Run 400m
  • 1 Sand Bag Toss (AHAP)
  • 11 TTB
  • 11 KBS (53/35)  +(70/53)

Rx+ = 3 Rounds


TODAY'S MINDSET

Lift things up and put them down. But keep your back straight and your head down on the deadlifts. Attack the sandbag with all you have. Dont use the strength you think you need, use all the stress and anger you've been holding in and toss that thing as far as you can. Then, smile :)

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Warm Up:

  • Run 400m
  • Bootstraps
  • Atlas Stretch
  • Air Squats x 10
  • Jumping Air Squats x 10
  • Shoulder Mobility
  • Pull-Ups x 10
  • Rvs. Push-Ups x 10
  • Ring Dips x 5
  • BB DL x 5
  • BB Muscle Cleans x 5
  • BB Thrusters x 5
  • 3-5 min Goal Work as a class

WOD:

“Elizabeth”

21-15-9

  • Power Cleans (135/95)  +(Squat Cleans)
  • Ring Dips

*12 min time cap

Strength:

Find a 1RM FS


TODAY'S MINDSET

Scale "Elizabeth" so you can get through it in less than 10 min. If you think you can do it Rx under the time cap...go for it! Rx+ squat cleans. We are now taking arguments for Power Clean vs. Squat Clean Elizabeth.

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Warm Up:

  • Airdyne x 1 min
  • 2 min Double Unders
  • Walking Lunges x 20 with plate OH
  • Shoulder Mobility
  • Ring Rows x 20
  • Hips to Rings x 10
  • Sit-Ups x 25
  • Hollow Rocks x 20
  • Supermans x 20
  • 3 min Goal Work

Challenge:

  • Max Rep CTD Push-Ups

WOD:

Tabata Rounds of:

  • Double Unders
  • Sit-Ups
  • Airdyne for cals
  • Supermans
  • Row for cals

*score is LOWEST reps for all 8 rounds


TODAY'S MINDSET

Going hard on the cardio today. Make the most of it!

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 On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed   12 soldiers and one civilian   and wounded 43 others.  Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to   Lumberjack CrossFit  .  This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at   cflumberjack.org  .

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

Warm Up:

  • Run 400m
  • Back Roll to split x 8
  • Back Lunge with twist x 10
  • Mountain Climbers x 20
  • Side Lunge with squat x 10
  • Shoulder Mobility
  • Ring Rows x 10
  • Ring Dips x 10
  • KBS @ wall x 10

Windshield Wipers x 10

WOD:

“Lumberjack 20”

  • 20 Deadlifts (275/175)
  • Run 400m
  • 20 KB swings (2 pood/1.5 pood)
  • Run 400m
  • 20 Overhead Squats (115/75)
  • Run 400m
  • 20 Burpees
  • Run 400m
  • 20 CTB
  • Run 400m
  • 20 Box jumps (24"/20")
  • Run 400m
  • 20 DB Squat Cleans (45/30)
  • Run 400m

TODAY'S MINDSET

Lots of running today. Try to use it as the break. Get your breathing under control, relax your body and stay loose.

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Warm Up:

  • Run fwd, side shuffle, carioca, run backwards 10 steps each for 400m
  • Quad Stretch
  • Calf Stretch
  • Back roll to split x 6
  • Back roll to Pistol x 6
  • Shoulder Mobility
  • Buddy Bicep stretch behind the back
  • Chin-Ups x 10
  • Clapping Push-Ups x 10
  • High-Ten sit-ups x 10

Partner WOD:

20 min EMOM

  • P1: Hangs from bar
  • P2: 5
    • Thrusters (75/55)  +(115/75)
    • 5 Burpees

*P1 must be hanging for reps to count. Switch each minute


TODAY'S MINDSET

If you need to scale the burpees, do it. But you won't have to!! Pro tip: Wrap your thumb around the bar while you hang. If you can get your thumb over even just your fingernail of your first finger you'll be able to hold on a lot longer.

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