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Active Recovery

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CrossFit Coldwater - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Goat: 20 min EMOM: Odd Minutes: Movement 1 Practice Even Minutes: Movement 2 Practice Today is a practice day. Work on the technique and intricacies of your movement of choice. Keep Intensity low (2-3RPE) Examples: Doubles Unders, Kipping pull-ups/MU/Toe to Bar, Handstand, OLY…

Titanic

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CrossFit Coldwater - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 rounds 2 min Cardio 10 Squat Press Outs 1 Round of Burgner Warm-up: 5 Reps Each- PVC or Empty Bar Down & up Dip, shrug, elbows high & outside Muscle snatch Snatch land Snatch drop Hang power snatchWhile this is a warm-up,…

Open WOD 17.5

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CrossFit Coldwater - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 sec: Cardio Spiderman Cardio Samson Cardio Push-up Down Dog Barbell Warm-up: 5 reps each: Good Morning Back Squats Elbow Rotations Strict Press Front Squat Stiff Leg DeadliftMobilityWarm-up (No Measure):30 sec Calf Stretch :30 sec Wrist Stretch :30 sec Front Rack StretchSpecific Warm…

Strong AF

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CrossFit Coldwater - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Banded Hip Distraction 3 Rounds: :30 sec Cardio 5 Squat Therapy Squats 10 Banded Good Mornings 10 Pull ApartsSpecific Warm upWarm-up (No Measure)Deadlift Prep: Focus on Keeping Shin Vertical 5 reps to knee with pause 5 reps to shin with pause 5 reps…

Wacky Wednesday

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CrossFit Coldwater - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Banded Shoulder Distraction 3 Rounds: 5 PVC Pass Thru 10 Kettlebell Flow* 15 Arch Rocks/ Pusle *1 Kettlebell Flow= Goblet Squat, Curl in bottom of squat, Stand, Around the worldSpecific Warm upWarm-up (No Measure)Strict Toe to Bar Prep: 10 Scap Pull-ups 5 Strict…

Linchpin 2

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CrossFit Coldwater - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)5 min of cardio or personal mobility 2 rounds for QUALITY: 30 plate hops 10 ring rows- slow and controlled 10 push-ups- find a surface you can touch your chest to 10 overhead squats, pvc pipe 10 kang squats 3 turkish get-ups each…