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Start the week off right!

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CrossFit Coldwater – CrossFit

Warm-up

Warm-up (No Measure)

Steady Through

30 Thrusters 45/35lbs

30 Kettlebell Swings

30 Calorie Row

EMOM

L3: Metcon (AMRAP – Reps)

4 Rounds:

Min 1: 1 Round of Strict Cindy

Min 2: 15/12 Calorie Row

Min 3: Max Clean and Jerks (135/95#)

Min 4: :45 D Ball Bear Hug Hold (100/60)

*Record completed C&J as score.

**Subtract 1 for every rep you do not complete in Cindy, Rowing, or DBall Hold.

L2: Metcon (AMRAP – Reps)

4 Rounds:

Min 1: 1 Round of Cindy

Min 2: 15/12 Calorie Row

Min 3: Max Clean and Jerks (95/65#)

Min 4: :45 Plank Hold

*Record completed C&J as score.

**Subtract 1 for every rep you do not complete in Cindy, Rowing, or plank hold.

L1: Metcon (AMRAP – Reps)

4 Rounds:

Min 1: 1 Round of Scaled Cindy

Min 2: :25 sec Max Calorie Row

Min 3: Max Power Clean from Power Position

Min 4: :30 Plank Hold

*Record completed Cleans as score.

Barbell Club is for the cool kids

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CrossFit Coldwater – Barbell Club

Warm-up

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.

Burgener Atl. Snatch (No Measure)

10 shrugs

10 elbow high/outside

10 high hang snatch (elbows, eyes, press)

5 P snatch/mid shin

5 Squat Snatch/ mid shin

7 OHS

*empty bar or PVC-Focus on perfect movement

Strength

TOR Complex

Snatch+ Snatch Balance+ OHS
Build to a heavy complex

Back Squat

3-3-3-3-3-3-3

85% ACROSS

Strict Press

5-5-5-5-5

75% ACROSS

EMOM

12 min

EVEN: Hanging Leg Raise

12-15 reps

ODD:: GHD Situps

Weighted (25/15lbs)

10-12 reps

Saturday Class is Partner Class

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CrossFit Coldwater – CrossFit

Warm-up (No Measure)

3 rounds

Run 200

50ft crab walk

10 Pvc OHS

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

Metcon

Metcon (Time)

Teams of 3:

100 Calorie Row

75 Burpees over Bar

50 Snatches (135/95)

100 Toes to Bar

50 Snatches (135/95)

75 Burpees over Bar

100 Calorie Row

Fri-Yay!

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CrossFit Coldwater – CrossFit

Warm-up (No Measure)

3mins of foam rolling

2 Steady Rounds:

3:00 Cardio

15 Deadlifts 135/95lbs

Warm-up (No Measure)

3×10 squat therapy

:30-:60 sec rest between sets

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Skill

Metcon (1 Rounds for reps)

10 min double under practice

Thursday WODS are back!

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CrossFit Coldwater – CrossFit

If you love doing romwod and that’s part of your active recovery day please feel free to use the TV and computer in the side room to do so.

Warm-up (No Measure)

2min banded glute activation

2 min amrap

Medball cleans

Burgener Clean alt. (No Measure)

10 shrugs

10 elbow high/outside

10 high hang Clean (shrug, elbows high, fast elbows)

7 P Clean/mid shin

7 Front Squat

7 Squat Clean and Jerk

*rest as needed in between movements. The focus is flawless efficent movement.

Clean Warm Up (No Measure)

3 sets of 5 clean high pull + 5 muscle clean + 5 tall clean

Metcon

Metcon (Weight)

EMOM until failure w/ a partner

4 Cleans

L3 & L2 95/65lbs

L1 (from power position) 65/45

Weight increases 10/5lbs each round

4 Clean total each round, work does not always need to be spread evenly just get as far as possible.

Record final completed weight.

Weightlifting

Clean Pull (3-3-3)

Drop to 80-90% heaviest clean completed today for clean pulls.

Cool Down

Warm-up (No Measure)

2 min seated forward fold

1 min dragon L/R

Wednesday

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CrossFit Coldwater – CrossFit

Warm-up (No Measure)

2 min Olympic Squat Stretch

Then

5 rounds

10 Russian KB Swings

10 Wallballs

Metcon

L3: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

5 Handstand Push-ups

10 Box Jump Overs 30/24″

150m Pinch Grip Plate Carry (15/5)

*150m= 5 lengths of the gym

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

5 Handstand Push-Ups (feet on a box)

10 Box Jump or step Overs 24/20

150m Pinch Grip Plate Carry (10/2.5)

*150m= 5 lengths of the gym

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

5 Tripods

10 Box Step Overs

150m DB farmer’s Carry

*150m= 5 lengths of the gym

Cant be as bad as yesterday

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CrossFit Coldwater – CrossFit

Warm-up (No Measure)

1/2 tabata

4 rounds :20on/:10 rest

:30 rest between movements

Plank

Ball Slams

Jumping Jacks

Ab Mat Sit Ups

*complete 4 rounds of each movement then move to the next

Then…

3×10 Squat Therapy

Rest 30-60 sec between rounds

Metcon

L3: Metcon (AMRAP – Reps)

Mainsite WOD 3/26

3 Rounds

1 minute Back Squats 135/95

Rest 1 min

1 minute C2B Pull Ups

Rest 1 Min

1 minute Power Cleans 135/95

Rest 1 min

*Record total reps

L2: Metcon (AMRAP – Reps)

3 Rounds

1 minute Back Squats 95/65

Rest 1 min

1 minute Banded Pull Ups

Rest 1 Min

1 minute Power Cleans 95/65

Rest 1 min

*Record total reps

L1: Metcon (AMRAP – Reps)

3 Rounds

1 minute Air Squats

Rest 1 min

1 minute Ring Rows

Rest 1 Min

1 minute Power Cleans from Power Position

Rest 1 min

*Record total reps

Monday

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CrossFit Coldwater – CrossFit

Warm-up (No Measure)

5 rounds of Cindy

5 pull ups

10 push ups

15 squats

Metcon

The thing you dont want to do is often the thing you need to do most. Most people aren’t willing to do the hard things because of the fear associated with that challenge like pain, discomfort, loss. But if we can push past those boundaries we can find a bigger, stronger version of ourselves. So what will you do? Who will you be when it gets hard? Are you gonna be the person who shows up and confronts the monster or are you gonna hit snooze and come in tomorrow? Are you going to show up for this workout because it’s hard and that’s the thing that changes you? Or are you going to skip class today? Mental toughness is forged. This is your fire. Who are you going to be in this moment?

Metcon (1 Rounds for reps)

For time:

500 Burpees

*32 min time cap

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