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Hump Day

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CrossFit Coldwater – CrossFit

Crawling (No Measure)

Knee/Hand

Foot/Hand

Balanced Foot/Hand (straight line, think tightrope)

2×20 ft
Followed immediately by 3x 8-10 reps Squat Therapy

:15×4 (No Measure)

Jumping Jacks

Squats

Mt. Climbers

Jump Squats

Metcon (AMRAP – Rounds)

With a 25 min running clock-

0-10: Part 1

In teams of two, completely the following:

100 DU/200 SU each (partners can work at the same time here only)

*This is your buy in to the AMRAP, only complete once.

Then in the time remaining

Partners alternate movements to complete rounds of:

6 Strict Pull-Ups

12 Dumbbell Push Presses

18 Air Squats

10-15: rest

15-25: repeat part 1

Partner A will perform 6 strict pull-ups, then Partner B performed 12 dumbbell push presses, then Partner A performs 18 air squats, then Partner B performs 6 strict pull-ups, and so on until you’ve reached the cap.

*Score is total full rounds complete in both AMRAPS
Scale and modify appropriately for L2/L1

Tuesday

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CrossFit Coldwater – CrossFit

General Warm up

Warm-up (No Measure)

75 Jumping Jacks

2 min Cardio

Stretch

Movement (No Measure)

15 yards 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

25 min Time Cap

-Choose Level Accordingly

L3: Metcon (Time)

For Time

20 burpees

1 mile run

2 minute hollow hold

20 T2B

2 minute plank

L2: Metcon (Time)

For Time

20 burpees

1 mile run

1 minute hollow hold

10 tucks

1 minute plank

L1: Metcon (Time)

For Time

15 burpees

800m run or 1k Row

1 minute lying leg raise (heels 6″ off the ground)

10 Ab Mat Sit Ups

1 minute plank

Happy Monday

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CrossFit Coldwater – CrossFit

3-way shoulder stretch (No Measure)

With a partner 3-way shoulder stretch :20 sec each position

Palms to the sky for each:

1.arms horizontal and back

2. 45 degrees (touchdown) and back

3. straight up and back

Murph 1 (No Measure)

Complete 3 Rounds:

1-2-3-4 pull ups

2-4-6-8 push ups

3-6-9-12 squats

*Do 1 pull up then 2 push ups then 3 squats, next do 2 pull ups, 4 push ups, 6 squats..

*Complete the entire sequence 3 times

Metcon

Use the run to recover and hit the burpees hard. Keep moving and consistently working.

Pro-tip: never rest on the ground.

Metcon (AMRAP – Rounds and Reps)

22 min AMRAP

400m Run

30 burpees

Swimming WOD

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CrossFit Coldwater – CrossFit

Metcon (No Measure)

Four sets of:

50 Meter Finger Tip Drag

(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)

Rest 20-30 seconds

Four sets of:

50 Meters – Count Your Strokes

Rest 20-30 seconds

Four sets of:

50-Meter Catch Up

(one arm will always be stretched out front and the other arm will catch up to it then pull)

Rest 15-20 seconds

Two sets of:

8-10 minutes of swimming at an easy pace

(focus on your breathing pattern and long streamlines with good chin tuck off the walls)

Rest as needed

Four sets of:

ME Underwater Swim (swim as far as possible underwater) Rest as needed between attempts

100 meter warm down (optional)

Happy Friday

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CrossFit Coldwater – CrossFit

:15×4 (No Measure)

Jumping Jacks

Squats

Mt. Climbers

Jump Squats

:15×4 Planks (No Measure)

Plank

Side Plank-L

Side Plank-R

Superman Holds

Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

100ft Goblet Walking Lunge 53/35

20 Burpees

300ft Pinch Grip Carry 15/5

40 Single Arm Suitcase Deadlifts (20L/20R) 53/35

*scale weight as needed for for L2/L1

Thurs-Yay!

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Announcements

Barbell Club Canceled 5/20.
WOD @ the Aquatic Center 10:30am

CrossFit Coldwater – CrossFit

General Warm up

Warm-up (No Measure)

5 min DU Practice

(If you have du’s work towards a PR unbroken set)

Strength

Nothing to record here, just do the work to make yourself a stronger human being. Consider this skill work to a degree. These are not random drills, they are designed to make you stronger in typically weak areas. Focus on moving better throughout this section.

Part 1 & 2 are tempo

Metcon (No Measure)

Three sets of:

Single-Arm Dumbbell Row x 8-10 reps @ 2111

Rest 30 seconds

Alternating Lateral Lunge x 8-10 reps each @ 2011

Rest 30 seconds

Waiter Walk x 25-meters each arm

Rest 30 seconds

Mountain Climbers x 30 reps

Rest 30 seconds

Metcon

Start on either the row or Strength piece. Complete both within the hour.

1000m Row (Time)

Max Effort 1000m Row

Cool Down

Cool Down long day (No Measure)

2 mins conversational pace cardio

Follow immediately by:

15ft walking knee to chest

15ft walking quad stretch

15ft soldier march

10ft spiderman lunge

10ft inchworm

15 sec thumbs up/ thumbs down

15 sec torso twist

15 sec folded arm torso twist

Wednesday

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CrossFit Coldwater – CrossFit

L3: Metcon (Time)

4 R4T

Run 400m

25 OHS (95/65)

15 Bar Facing Burpees

L2: Metcon (Time)

4 R4T

Run 400m

25 OHS (65/45)

15 Bar Facing Burpees

L1: Metcon (Time)

4 R4T

Run 200m

15 OHS

10 Bar Facing Burpees

Cash Out

Metcon (1 Rounds for reps)

Tabata

8 rounds :20 work/:10 rest

Ab Mat Sit Ups

*Record lowest set

Tuesday

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CrossFit Coldwater – CrossFit

Murph 1 (No Measure)

Complete 3 Rounds:

1-2-3-4 pull ups

2-4-6-8 push ups

3-6-9-12 squats

*Do 1 pull up then 2 push ups then 3 squats, next do 2 pull ups, 4 push ups, 6 squats..

*Complete the entire sequence 3 times

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Fight Gone Bad

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CrossFit Coldwater – CrossFit

Warm-up (No Measure)

Foam Roll

Upper Back 2 min

Quads/adductors 2 min

2 Rounds:

2:00 Light Cardio

4 Samson Stretch Lunges (5 second hold in each)

8 Alternating Spiderman and Reach

12 Russian Baby Makers

3 Rounds:

5 Strict Pull-Ups

10 Russian Kettlebell Swings

15 AbMat Sit-Ups

Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon

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