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Push, pull, jump

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CrossFit Coldwater – CrossFit

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 :15×4 (No Measure)

Jumping Jacks

Squats

Mt. Climbers

Jump Squats

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:

50 Wall Ball Buy-In

12 Deadlifts (135/95)

12 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

35 Wall Ball Buy-In

9 Deadlifts (155/105)

9 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

20 Wall Ball Buy-In

6 Deadlifts (185/135)

6 Lateral Barbell Burpees

* only record Deadlifts and burpee reps

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

Get Some

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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: Kettlebell 1 (No Measure)

3 sets:

Single-leg deadlift x5 each side

Halos x5 each direction

Overhead carry – 20 yards, down and back (40 yards total)

Metcon

Metcon (7 Rounds for reps)

7 Rounds, On the 3:00:

400 Meter Run

12 Toes to Bar

*scale the run as needed to complete all 12 T2B every round

*the run counts as 1 rep

Cool Down

Cool Down 1 (No Measure)

Row 500m at no more than 50% effort

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

Always Remembered

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CrossFit Coldwater – CrossFit

16 years ago, our Nation underwent a tragic loss.
16 years ago, our Nation became stronger than it ever had before.
“The lesson of 9/11 is that America is truly exceptional. We withstood the worst attack of our history, intended by our enemies to destroy us. Instead, it drew us closer and made us more united. Our love for freedom and one another has given us a strength that surprised even ourselves.” – Rudy Giuliani

https://www.youtube.com/watch?v=MWKPjSirbcU

Warm-up

Warm Up: General 2 (No Measure)

3 rounds:

15 jumping jacks

15 sit ups

15 mountain climbers

15 air squat

Metcon

Metcon (Time)

Teams of 3:

Buy-In: 2001 Meter Row

4 rounds:

9 Rope Climbs

11 Bear Complexes (95/65)

Cash-Out: 2977 Meter Row

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
Take a moment today to reflect on the significance of the day and all of the heroes who gave their lives in the service of others.

Take a moment to be thankful for everything and everyone that you have.

Its very hard to feel anything besides joy when you’re coming from a place of gratitude.

Barbell Club Programming

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CrossFit Coldwater – Specialty Class

Snatch (Build to today’s heavy 1 in 15 mins)

Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

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

Front Squat (Build to todays 5RM Pause with 3 second Pause)

Front Squat (6 x 6)

Every two minutes, for 12 minutes (6 sets):

Front Squat x 6 reps @ 75% of 1-RM Front Squat

Metcon (3 Rounds for weight)

Four sets of:

Front-Racked Barbell Bulgarian Split Squats x 8 reps each leg @ 30X1

Reverse Pull-Ups x 5 reps

Single-Arm Overhead Dumbbell Press x 6 reps each arm @ 2111

DB Row x 6 reps each arm @ 21X0

*Record weight used for each movement

Round 1= BSS Weight

2= OH Press

etc.

Friday Funday

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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: Core Strength (No Measure)

Ring Row 3×8

Barbell Rollout 10-15 reps

Glute Bridge 3×8

Hip Airplane 3×8

*should take less than 10 minutes

Metcon

Metcon (Time)

1 round:

800 Meter Run

30/21 Calorie Row

25 Burpees

20 Clean & Jerks (95/65)
Stagger run in 1 minute heats

Extra Credit

Metcon (Weight)

5 rounds

5/5 weighted single leg good mornings

100 ft KB Front rack walk

20 banded face pulls

*record KB 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

Mental Toughness

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CrossFit Coldwater – CrossFit

Warm up for long days (No Measure)

-Row/Run 500m

-5 min Foam Roll

-Begin Specific Warm Up 10 mins after class

Warm-up (No Measure)

3 rounds

10 single arm KB Sumo Deadlifts each arm

20 PVC Thrusters

Metcon

This should be a set your pants in fire and go hard for 15 minutes kind of a workout. Nothing complicated or tricky, just work capacity. You should experience a very deep metabolic burn today. We don’t have these days often, but when we do it is an opportunity for you to see how strong your body really is. Embrace the suck today, once the pain fades the feeling is amazing. If you are not comfortable venturing into the pain cave yet, please let your coach know and treat this like any other workout.

If you’re feeling bold… let’s have some fun

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

100 Plate Jumps to 10lb plate

50 Walking Lunges

15 Russian KB Swings

Cash Out

Rest 5 mins after metcon then..

Metcon (AMRAP – Reps)

Tabata burpees

Score is total reps

Cool Down

Cool Down Run/Row Foam Roll (No Measure)

Run/Row 500 50% effort

Then..

Foam Roll each area:

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

Strict Lynne

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CrossFit Coldwater – CrossFit

Bench Warm-Up (No Measure)

Hip flexor mobility x :25/side

Side-lying windmills x 8/side

Double-leg glute bridge x 8

Rocking ankle mobility x 8/side

Bench t-spine dips x 8

Spiderman with overhead reach x 5/side

Forearm wallslides at 135 degrees x 8

Yoga push ups x 5-8

Medicine ball chest passes 2×8 (or get-some-air push ups 2×5)

Warm Up: 20-10-20-10 upper strength (No Measure)

push-ups

pull-ups

empty bar press

dips

Metcon

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
*Strict Pull Ups

**Rest 3 mins between rounds

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

Tuesday

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CrossFit Coldwater – CrossFit

Warm Up :15×4 (No Measure)

Jumping Jacks

Squats

Mt. Climbers

Jump Squats

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

Metcon (3 Rounds for reps)

3 rounds 1 min at each station:

Sandbag Thrusters

Box Jumps

Cal Row/Bike

T2B

Ball Slams

1min rest

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