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Wodify Weekend Workout

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CrossFit Coldwater – CrossFit

Running Mobility (No Measure)

Assisted Down Dog

Assisted Runners Stretch L/R

Spread Foot Forward Bend Middle/L/R/Middle

*Hold each for :30 sec

Warm Up: Deadlift (No Measure)

10- Down Dog to Up Dog

10/Leg-Rocking Ankle Mobility

10/Leg- Side Lunge

5/Leg- Up and Over the Fence

10/Leg- Single Leg Touches

Warm-up (No Measure)

3 rounds

10 suitcase deadlift

20 PVC thursters

Metcon

Metcon (Time)

2 rounds

25 deadlifts (155/105)

50 wallballs (20/14)

1 mile run

Cool Down

Cool Down 2 (No Measure)

Row for 3 minutes

Build from 0-1 to 90% effort

from 1-1:30 hold max effort

1:30-3 decrease effort incrementally by 10% every 15 seconds

Follow immediately by:

15 sec walking knee to chest

15 sec walking quad stretch

15 sec soldier march

15 sec spiderman lunge

15 sec inchworm

15 sec thumbs up/ thumbs down

15 sec torso twist

15 sec folded arm torso twist

Clear mind

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CrossFit Coldwater – CrossFit

The Coach Boz OHS Warm-Up (No Measure)

-15 Pass Throughs

-10 PVC OHS

-With the same normal OHS grip and normal foot position, squat down into the “hole” and hold it for a count of five. Focus on driving the shoulders UP towards your ears (active shoulders), and maintaining as much of a vertical torso/arm position as possible. Remember to push your knees OUT – don’t let them drift in.

-Stand up, move your hands in (towards each other) on the bar a few inches, and move your feet in the same distance. With this narrower stance, drop into the hole and hold for a count of five. You may notice you are leaning forward more here, and your arms are coming forward more. Focus on driving the shoulders UP (more UP than BACK – think “active”) and keep your torso as upright as you can.

-Repeat three or four more times, moving hands and feet in for each rep. During your last rep, hands and feet should be almost together. You may not get down very far at this point, and you may be leaning crazy forward. That position should improve with time and practice.

You end up doing 4-5 static holds in the bottom position of the OHS, each with a more narrow hand and foot position than the last. When you are done, do a few more pass throughs, and see if you can move your arms in a bit closer now that you’re more stretched out.

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

7 Power Cleans (135/95)

7 Burpees

200 Meter Run

Cool Down

Cool Down/ Foam Roll (No Measure)

Jog, walk, row, or bike for 3+ minutes

Then..

Foam Roll for 10 minutes:

Lower Legs

Glutes/Hips

Quads/Hip Flexors

Mid-Upper Back (hug yourself)

Thoracic Mobility (hands behind head, roller mid back, bend back and over roller, hold 3-5 sec. x 5-7)

Lats/Rear Shoulder

Triceps

#paytheman

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CrossFit Coldwater – CrossFit

Warm Up :15×4 (No Measure)

Jumping Jacks

Squats

Mt. Climbers

Jump Squats

Metcon

You have 3 objectives today:

1. Complete the Metcon, it’s a fast one let your lungs and legs burn.

2. Complete the injury prevention work. This is 10 mins for quality not reps. Move extremely well here.

3. Be a cheerleader for someone in the Metcon. Only 5 people can go at a time due to limited equipment, encourage each other.

This shit is hard! But easy doesn’t get you results. You are strong, powerful, and worth every ounce of hard work.

Complete the 3 objectives however you desire.

Metcon (Time)

5 Rounds:

20/15 Calorie Row/Bike

10 Thrusters (95/65)

*thrusters are unbroken

Injury Prevention

Metcon (Weight)

10 minutes:

10 Pallof Split Squats

10 1 arm press from half kneeling position

10 lemon squeezes or V-Ups

*record DB weight

Cool Down

Cool Down: Static Stretching (No Measure)

Static Stretching:

Hamstring

Glutes and IT-Band

Quad Stretch

Butterfly

Low Back

Shoulder

Chest

Wrist

Calf

You, Me, and the Pump

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CrossFit Coldwater – CrossFit

Warm Up: General (No Measure)

-2-3 minutes of jump rope to get warm

-Quick Stretch of (10-20 sec hold): Quad, Toe Touch, Spiderman, Lower Back

-PVC Pass Throughs 15-20

Activation Warm-up 2 (No Measure)

Glute Bridge 2x10ea

Deadbug 2x6ea

Band Pull-Aparts 2×20

Band Face Pulls 2×20

Metcon

Metcon (Time)

For Time:

15-12-9-6-3

Strict Ring Dips

Strict Pull-ups

200 Meter Run*

*after each round

Cool Down

Cool Down long day (No Measure)

3 mins conversational pace cardio

Follow immediately by:

20ft walking knee to chest

20ft walking quad stretch

20ft soldier march

20ft spiderman lunge

20ft inchworm

15 sec thumbs up/ thumbs down

15 sec torso twist

15 sec folded arm torso twist

You Gon Lift Today

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CrossFit Coldwater – CrossFit

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

EMOM

10 minute

0-5: Snatch Grip Deadlift (3 reps with 2 sec pause at the knee)

5-10: Snatch Grip Hip Pull (3 rrps every minute)

Weightlifting

Rest 5 mins after EMOM then..

Power Snatch (10 min to built to Heavy 1)

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

10 toe to bar

10 burpees

Cool Down

Foam Roll (No Measure)

Foam Roll each area for at least 10 seconds:

Lower Legs

Glutes/Hips

Quads/Hip Flexors

Mid-Upper Back (hug yourself)

Thoracic Mobility (hands behind head, roller mid back, bend back and over roller, hold 3-5 sec. x 5-7)

Lats/Rear Shoulder

Triceps

All the Fitness

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CrossFit Coldwater – CrossFit

Warm Up: Movement (No Measure)

20ft each (pole to pole)

Lunge w/ OH Reach

Inch Worm

Overhead Lateral Lunge to Quad Stretch

Reverse Lunge

Spiderman

Skip

Backward Open Hip

Shuffle

Carioca

Warm Up: SHop/DBug/WSquat/Pu (No Measure)

4 Rounds

5 Shin Hops-(10 Jump Squats)

:30 4-way Dead Bug

10 Wall Squats

10 Push-Ups

Metcon

Metcon (Time)

80 Double Unders/160 singles

80 Air Squats

800 Meter Run

400 Meter Sandbag Run

40 Kettlebell Swings

40/30 Calorie Bike/Row

Cool Down

Cool Down long day (No Measure)

3 mins conversational pace cardio

Follow immediately by:

20ft walking knee to chest

20ft walking quad stretch

20ft soldier march

20ft spiderman lunge

20ft inchworm

15 sec thumbs up/ thumbs down

15 sec torso twist

15 sec folded arm torso twist

Saturday FUN

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CrossFit Coldwater – CrossFit

Warm-up

Warm Up: F.U.N. (No Measure)

6 min AMRAP w/ partner

-partner 1 will do 6 abmat situps then run 1 trip (2x100ft) of the gym while partner 2 holds the plank position.

-Upon return partner 1 will hold the plank while partner 2 does 6 abmat situps and runs 1 trip.

-repeat for 6 mins

Metcon

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Cool Down

Cool Down long day (No Measure)

3 mins conversational pace cardio

Follow immediately by:

20ft walking knee to chest

20ft walking quad stretch

20ft soldier march

20ft spiderman lunge

20ft inchworm

15 sec thumbs up/ thumbs down

15 sec torso twist

15 sec folded arm torso twist

The One that Bit You

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CrossFit Coldwater – CrossFit

Warm up 1 (No Measure)

3 Rounds NFT of:

:20 Static or Rocking Hollow Hold

10 Alternating Reverse Lunges (optional to add a little load with DBs or Plate)

20 Russian KB Swing

Warm Up: Crawling (No Measure)

Knee/Hand

Foot/Hand

Balanced Foot/Hand (straight line, think tightrope)

2×40 ft

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Snatch Warm Up (No Measure)

3 sets of 5 snatch high pulls + 5 muscle snatchs + 5 drop snatch

Metcon

Metcon (Time)

For Time:

15-12-9

Power Snatch (75/55)

Overhead Squats (75/55)

Pull-ups

Cool Down

Cool Down 3 (No Measure)

3 minute shuttle runs:

Begin at 85-90% effort

every 30 seconds decrease effort 10%, you should be at a brisk then casual walking pace towards the end.

Follow immediately by:

1 length walking knee to chest

1 length walking quad stretch

1 length soldier march

1/2 length spiderman lunge

1/2 length inchworm

15 sec thumbs up/ thumbs down

15 sec torso twist

15 sec folded arm torso twist

Run rabbit run

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CrossFit Coldwater – CrossFit

Warm Up: General (No Measure)

-2-3 minutes of jump rope to get warm

-Quick Stretch of (10-20 sec hold): Quad, Toe Touch, Spiderman, Lower Back

-PVC Pass Throughs 15-20

Metcon

Metcon (Time)

In teams of 2:

1k row

1 mile sandbag run

Extra Credit

Metcon (No Measure)

2-3 Rounds not 4 time

100ft right hand waiter walk/left hand farmers carry

100 ft left hand waiter walk/right hand farmers carry

25 single KB tricep extensions

Cool Down

Foam Roll (No Measure)

Foam Roll each area for at least 10 seconds:

Lower Legs

Glutes/Hips

Quads/Hip Flexors

Mid-Upper Back (hug yourself)

Thoracic Mobility (hands behind head, roller mid back, bend back and over roller, hold 3-5 sec. x 5-7)

Lats/Rear Shoulder

Triceps