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Warm Up:

Run 400m

Free Stretch 3-5 min.

Group Warm Up:

  • Crossover Hamstring x 6

  • Back Roll to split x 5

  • Back Roll to air squat x 5

  • Side lunge with squat x 10

  • Pistols x 10

  • Shoulder Mobility

  • Chin up x 5

  • Mixed grip x 5

  • Pull-Ups x 5

  • Dice Bomb Push-Ups x 10

WQD:

Jailhouse 10 - Up:

  • TTB

  • Keg Clean ans Jerks (AHAP)

*Run 100m between each round


TODAY’S MINDSET

Scale so you can move quickly. The goal should be to go unbroken on the movements at least up to 8 or 9. It might not happen that way, but you should feel pretty good about being able to that going into it.





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Group Warm Up:

  • HK, BK, SS, CAR, NK’s

  • Crossover Hamstring x 6

  • Bootstraps x 8

  • Calf Stretch

  • Piriformis

  • Shoulder Mobility

  • Tricep stretch overhead

  • Thread the needle :30

  • 2 Rounds BB DT

    • 12 DL

    • 9 HC

    • 6 PJ

Strength:

E2MOM for 10min: 2 x Power Clean

  • start at 70% of your 1RM PC and go up 5% each round

  • if you fail, go down 5% and then back up

then,

Deadlift Waves

  • 3 @ 70%

  • 2 @ 75%

  • 1 @ 80%

  • 3 @ 75%

  • 2 @ 80%

  • 1 @ 85%

  • 3 @ 80%

  • 2 @ 85%

  • 1 @ 90%


TODAY’S MINDSET

The power cleans don’t have to be unbroken, so take your time and focus on form. The small jumps in weight should help you keep that good form all the way through! If you miss, no biggie, go back down and build back up.



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Christopher Scott "Chris" Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle's book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

Christopher Scott "Chris" Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle's book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

Warm Up:

  • Indian Run around the block

  • Group Warm Up:

  • Calf Stretch on rig

  • Hip circles at rig x 10

  • Air Squats x 10-

  • Shoulder Mobility

  • Goodmornings x 10

  • Pull-Ups x 10

  • Hollow Rocks x 20

  • 3 Rounds

    • 5 KBS

    • 5 Goblet Squats

    • 5 Push-Ups

WOD:

“Chris Kyle”

3 Rounds for Time

  • 40 Kettlebell Swings (53/35 lb)

  • 40 Box Jumps (24/20 in)

  • 40 Thrusters (65/45 lb)

  • 40 Elevated Push-Ups (feet on 24/18 in box)


TODAY’S MINDSET

Lighter weight movements, so keep moving and take smaller breaks when possible!

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Group Warm Up:

  • Run 200m

  • Bootstraps

  • Spiderman with a twist x 4

  • Calf Stretch on rig

  • Quad Stretch

  • Shoulder Mobility

  • Tricep stretch behind head

  • 10 wall ball over rig

  • 10 Pikes

  • 20 hollow Rocks

  • 20 supermans

Partner WOD:

  • Run 800 together

then complete the following in whichever way you want:

  • 100 Wall Balls

  • 50 HSPU

  • 25 Keg Clean and Jerks (AHAP)

then,

  • Run 800m together


TODAY’S MINDSET

It’s not burpees. So you got that going for you.

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Warm Up:

  • Run 400m

  • Bootstraps x 10

  • Crossover Hamstring x 10

  • Air Squats x 10

  • Shoulder Mobility

  • Banded Shoulder

  • Cobra Stretch

  • Calf Stretch

  • Mountain Climbers x 10

  • BB Snatch Grip Deadlift x 5

  • BB Muscle SNatch x 5

  • BB C&J x 5

  • BB BS x 5

WOD:

“20.1”

10 Rounds

  • 8 Ground to OH (95/65)

  • 10 Bar Facing Burpees


TODAY’S MINDSET

SLOW IS SMOOTH. SMOOTH IS FAST. SLOW IS SMOOTH. SMOOTH IS FAST.

We all know how to do these efficiently. No sense in rushing through 2-3 rounds to fall apart on round 4. We’ve been working on pacing all year, so now’s your time to shine! If you’re not super efficient at snatches, just go for the easy clean and jerks. Not worth breaking up snatches when you can go UB on clean and jerks. Step back, step in and jump. This is a great one to do Rx if you’re on the fence. The cap is 15, so worst case scenario, you’ll be 15 minutes fitter than you were before it started. Go out and have some fun with this one!

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Warm Up:

HN, BK, SS, CAR, NK’s

Free Stretch 3-5 min

Group Warm Up:

  • Jumping Jacks x 10

  • Back Roll to split x 5

  • Back Roll to Air Squat x 5

  • Shoulder Mobility

  • MBC x 10

  • Wall Climbs x 3

  • KBS @ wall x 10

  • Pull-Ups x 7 UB

  • Pike Push-Ups x 10

Strength:

Back Squat

  • 3 x 8 @ 55%

WOD:

10 min AMRAP

  • 9 KBS (53/35)

  • 7 Med Ball Cleans

  • 5 Pull-Ups


TODAY’S MINDSET

Basic triplet fro a Thursday. Keep your hands safe, use your hips to save your shoulders on the KBS and MBC’s

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Warm Up:

  • Run 400m

  • Free Stretch 3-5 min

  • Atlas Stretch

  • Cobra Stretch

  • Iron Cross

  • Scorpion

  • Walking Lunges x 10

  • Shoulder Mobility

  • Ring Dips x 10

  • Pull-Ups x 3 x 6

  • Sit-Ups x 25

Mobility:

  • Roll quads with bar

  • Lax Ball to butt-cheek

  • Piriformis on box

  • Roll Calves with bar

WOD:

4 Rounds

  • 20 DB Box Step Overs (35/25)

  • Run 400m


TODAY’S MINDSET

Make sure to hook grip the dumbbells! let your arms hang, use the weight of the dumbbells to help “pull” you up onto the box, and pivot on top to get them over with quick!

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Warm Up:

  • Row 750m at a moderate pace (don’t sprint)

  • Free stretch

Group Warm Up

  • Bootstraps

  • Back Roll to split x 5

  • Butterfly Stretch

  • Crossover Hamstrings x 6

  • Shoulder Mobility

  • OHS x 10

  • Banded Shoulder

  • 2 Rounds Cindy

  • Russian Twists x 30

Free Work:

Spend 10-15 min working on a gymnastic skill you want to get better at

WOD:

  • 10 Burpee Box Jump Overs

  • 10 Ring Rows

  • 20 Bar Facing Burpees

  • 10 Pull-Ups

  • 30 Burpees to the Bar

  • 10 CTB


TODAY’S MINDSET

Let’s not get too crazy, the open starts Friday! But everyone can do burpees, so fall down and get back up. Push hard through this one, try not to take breaks and keep moving!

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Group Warm Up:

  • HK, BK, SS, CAR, NK’s

  • Calf Stretch

  • Piriformis Stretch

  • Spiderman with twist x 3 each

  • Walking Lunges with plate x 10

  • Plate ground to OH x 10

  • Shoulder Mobility

  • Pull-Ups 5 x 4

  • Push-Ups with rotation x 10

  • Hollow Rocks x 20

  • Supermans x 20

  • Free Stretch 3-5 min

Skill: Spilt Jerks

Strength:

  • BB Tall Jerks 4 x 2

  • Work up to a moderate weight Pausing split jerk. Pause at the dip and the catch 3 full seconds

  • Work up to a heavy Split Jerk for the day

WOD:

8 min AMRAP

  • 16 Alternating DB Snatches (50/35)

  • Alternate rounds between: Row 250m and Airdyne 35/25 cals


TODAY’S MINDSET

Only move up in weight if you can split with decent form. If you’re strict pressing or push pressing the weight, go down and work on splitting under the bar.

100619

U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.

U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.

Warm Up:

Run 400m

Free Stretch 3-5 min.

Group Warm Up:

  • Quad Stretch

  • Crossover Hamstrings

  • Air Squats x 10

  • Shoulder Mobility

  • Pull-Ups x 10

  • BMU x 3

  • Rvs. Push-Ups x 10

  • BB DL x 5

  • BB HC x 5

  • BB PP x 5

  • BB GM x 5

  • BB BS x 5

WOD:

“Matt 16”

  • 16 Deadlifts (275/185)

  • 16 Hang Power Cleans (185/125)

  • 16 Push-Presses (135/95)

  • Run 800m

  • 16 Deadlifts (275/185)

  • 16 Hang Power Cleans (185/125)

  • 16 Push-Presses (135/95)

  • Run 800m

  • 16 Deadlifts (275/185)

  • 16 Hang Power Cleans (185/125)

  • 16 Push-Presses (135/95)


TODAY’S MINDSET

It’s only 2 runs. Find a rep scheme that works for you if 16 UB isn’t a choice and try your best to stick to it throughout the work out.

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