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Big Nasty

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Announcements

Sat Nov 11th the WOD will be a 5k Run. The NHS Turkey Trot is on Saturday and that will be our class WOD.
As a result the gym will be closed on Saturday. Please consider supporting Brian Stevens and the NHS with us!!
Registration forms are on the desk at the gym, please contact Brian with any questions.

CrossFit Coldwater – CrossFit

Warm-up (No Measure)

5 minutes of personal mobility

(focused, targeted work for 5 mins)

Warm Up: PCS 11/17/17 (No Measure)

Build To A Heavy Set in 15 minutes:

12 1 Arm RKB Swings

10 Waiter Squats

8 1 Arm Push Press

https://www.youtube.com/watch?v=lbbUiKqe0fQ

Metcon

Metcon (Time)

“Big Nasty”

3 Rounds:

7 Burpee Pull-ups

50 Air Squats

10 Hang Power Snatches (95/65)

Cool Down

Warm-up (No Measure)

2 min cool down walk/row/bike

Mobility: Post WOD 1 (No Measure)

1/2 Split Right Side 1 minute

1/2 Split Left Side 1 minute

Double Pigeon Right Side

Double Pigeon Left Side

Criss Cross

By: 0

Announcements

Sat Nov 11th the WOD will be a 5k Run. The NHS Turkey Trot is on Saturday and that will be our class WOD.
As a result the gym will be closed on Saturday. Please consider supporting Brian Stevens and the NHS with us!!
Registration forms are on the desk at the gym, please contact Brian with any questions.

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

Skill

Double-Unders (8 mins Practice DU/ TU)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

*2x singles

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

Hip Hop, Let the Bar Drop

By: 0

Announcements

Sat Nov 11th the WOD will be a 5k Run. The NHS Turkey Trot is on Saturday and that will be our class WOD.
As a result the gym will be closed on Saturday. Please consider supporting Brian Stevens and the NHS with us!!
Registration forms are on the desk at the gym, please contact Brian with any questions.

CrossFit Coldwater – CrossFit

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

Strength

Thruster (15 mins to heavy 5)

Metcon

Metcon (AMRAP – Reps)

AMRAP 7:

3 Thrusters (95/65), 3 Lateral Burpees

6 Thrusters (95/65), 6 Lateral Burpees

9 Thrusters (95/65), 9 Lateral Burpees

Add 3 Repetitions per 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

Susan’s WOD

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Announcements

Sat Nov 11th the WOD will be a 5k Run. The NHS Turkey Trot is on Saturday and that will be our class WOD.
As a result the gym will be closed on Saturday. Please consider supporting Brian Stevens and the NHS with us!!
Registration forms are on the desk at the gym, please contact Brian with any questions.

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 (No Measure)

3 rounds

10 each arm single arm DB/KB thruster

10 each arm suitcase DL

10 burpees

Strength

For the strength portion you have 15 minutes to complete both:

Establish a 1RM 90ft 2 hand farmers carry. Use DB, IN, or Handles.

2 Max Effort tire flip attempts in 45 seconds.

Farmer’s Carry (90ft AHAP)

Metcon (AMRAP – Reps)

2 sets:

ME tire flips in 45 seconds

Rest as needed between attempts

Metcon

Metcon (Time)

For time:

200 Russian KB Swings AHAF

*each time you break 100ft bear crawl (scale to 10 push ups)

15 min cap

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

Free Friend Friday!!

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CrossFit Coldwater – CrossFit

Warm Up: General 3 (No Measure)

50 jumping jacks

20 air squats

5 lunges (each leg)

10 hip extensions

5 hip rotations each leg (like you’re stepping over a fence)

10 forward leg swings (each leg)

10 side leg swings (each leg)

20 push ups

10 spiderman lunges (each leg)

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

10 Sandbag Zercher Reverse Lunges

10 Sandbag to Shoulder

20 Lateral Sandbag Hops

200 Meter Row

*Relay style. Athlete 2 can start once athlete 1 leaves for the 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

Annie Gets Down

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CrossFit Coldwater – CrossFit

Warm-up

Warm-up (No Measure)

Weighted Ankle Pivots

2×30 sec each leg each direction

Then…

Warm Up: PCS 10/31/18 (No Measure)

12 min AMRAP

10 Pallof Split Squats (each)

1 min 1 arm OH hold (each)

10 Ring Fallouts

1 min 1 arm waiter hold (each)

https://youtu.be/Djgp9JEgqtA

Metcon

Metcon (Time)

100 Double Unders, 50 AbMat Sit-ups, 15 Burpees

80 Double Unders, 40 AbMat Sit-ups, 15 Burpees

60 Double Unders, 30 AbMat Sit-ups, 15 Burpees

40 Double Unders, 20 AbMat Sit-ups, 15 Burpees

20 Double Unders, 10 AbMat Sit-ups, 15 Burpees

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

Slot Machine

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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)

Teams of 3

AMRAP 7:

50 Back Squats (115/80)

50 Back Squats (135/95)

AMRAP Back Squats (155/105)

rest 3 minutes

AMRAP 7:

50 Bench Press (95/65)

50 Bench Press (115/80)

AMRAP Bench Press (135/95)

rest 3 minutes

AMRAP 7:

50 Deadlifts (135/95)

50 Deadlifts (155/105)

AMRAP Deadlifts (185/135)

Cool Down

Cool down: Move (No Measure)

2 mins conversational pace walk

Then 2 rounds

5 wall squats

5 each side bird dog

:30 sec sciatic nerve flossing each leg

https://youtu.be/tzMU5zRG71Q

KHK

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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 (No Measure)

3 rounds

10 suitcase Deadlifts each arm

15 PVC OHS

Metcon

Metcon (Time)

1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”

1 Round of Kelly:

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

1 Round of Helen:

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups

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

Let’s do this

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CrossFit Coldwater – CrossFit

General Warm up

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

Specific Warm up

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

Metcon

Artie (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

5 pull-ups

10 thrusters, 95 lb.
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.
To learn more about Artie click here

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