Posts by Admin

5/22/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Leg Swings

10 Walking Spiderman

2 Rounds

10 Band Pull A Parts

10 DB Press

10 Bent Over DB Row

Mobility/Flexibility

Warm-up (No Measure)

LB Traps and Shoulders x3 min

PVC Front Rack Stretch x 30 sec ea

Strength

Push Press (15 min to Build to 5 Rep Max )

Take from the floor

1 dip and drive

No second dip

Work on cycling

WOD

Metcon (Weight)

10 Min EMOM

1 Clean and Jerk

**Start at 55% and build to heavy single

WOD

Metcon (Time)

**Optional Additional Work

1 Mile Run

Cool Down

Warm-up (No Measure)

Banded Arms

Calf Stretch

5/21/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 200m Run

10 Passovers

10 Around the World

10 Shoulder Press

10 Goodmorning

10 Back Squat

10 Trunk Twists

2 Rounds

10 Band Pull-A-Parts

20 sec Side Plank ea

10 Hip Bridges

Mobility

Warm-up (No Measure)

Seated Forward Fold x 1 min

Kneeling Hip Flexor x 30 sec ea

Strength

BB Reverse Grip Bent Row (4×8 )

Hanging Leg Raise 3×10

*Stay as strict as possible

*Modify to knee tuck

WOD

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

3 Burpee Box Overs 30/24

6 Goblet Walking Lunge (per leg) 50/35

9 Alt DB Snatch 50/35

Cool Down

Warm-up (No Measure)

Calf Stretch

Chest Stretch

Seated Forward Fold

Masters 5/20/19

CrossFit Collinsville – Master’s

Warm-up

Masters Warm Up (No Measure)

3 Down and Backs

Walking High Knees

Walking Butt Kicks

Side Steps x 10 ea

10 Goodmorning

10 Trunk Twists

10 Shoulder Rolls (fwd/bkwd)

10 Arm Circles (fwd/bkwd)

Hip Warm Up (Activation)

10 Squats

10 Side Leg Raise ea

10 Rear Leg Rase ea

30 sec 1 Leg Balance ea

Agility

Warm-up (No Measure)

Obstacle Course

Strength/Skill

Warm-up (No Measure)

Bear Crawls 4x10yd

Box Marches / Sled Push

Accessory Work

Warm-up (No Measure)

Banded Front Raises 3×12

DB Curl to Press 3×12

Split Stance Banded Rows 3x10ea

Russian Twists 3x20ea

SL Hip Extension 3×12 ea

Band Pull A Parts 3×10

Cool Down

Warm-up (No Measure)

Ring Arm Stretches

5/20/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pulls

10 Quad Pulls

10 Walking Lunges

10 Walking Hamstring

10 Lateral Lunge + Rotate

2 Rounds

10 PVC Back Squats

5 Pull Ups or Ring Rows

8 SL Hip Bridge ea

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Ring Lat Stretch x 30 sec ea

Strength

Back Squat (3-3-3-3-3)

Working sets between 75-90%

Rest 2 min between sets

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Pull Ups

10 Wall Balls 20/14

Back Lot Run

Scale w/ Jumping Pull ups or Ring Rows

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

5/18/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pull + Lunge + Twist

10 Leg Cradles

10 Walking Hamstring

10 Spiderman

10 Goodmorning

10 Air Squats

10 Push Ups

Mobility/Flexibility

Warm-up (No Measure)

Chest Stretch x 30 sec ea

Couch Stretch x 1 min ea

WOD

Bert (Time)

For time:

50 burpees

400-m run

100 push-ups

400-m run

150 walking lunges

400-m run

200 squats

400-m run

150 walking lunges

400-m run

100 push-ups

400-m run

50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here
Both partners run together

Split the reps how you with

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

Foam Roll

9/17/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 Quad Pull + Lunge + Reach

10 Walking Leg Swings

5 Inchworms

10 Goodmorning

10 Huggers

10 Arm Circles

2 Rounds

10 Jump Squats

6 Ring Rows

30 sec Front Plank

Mobility

Warm-up (No Measure)

Adductor Stretch x 30 sec ea

Figure 4 Stretch x 30 sec ea

Strength

Clean (1.1.1 E2OM x 5)

Perform a set every 2 minutes

It is 3 reps each round but must be dropped and rest 10 sec between reps

Start your first set at 60% and build from their

You may power or squat if needed.

WOD

Metcon (Time)

Buy In: 20 Cal Bike or 30 Cal Row

15-10-5

Power Cleans 155/105

Strict HSPU

Cash Out: 20 Cal Bike or 30 Cal Row

Cool Down

Warm-up (No Measure)

Banded Arms

Seated Forward Fold

Masters 5/16/19

CrossFit Collinsville – Master’s

Masters Warm Up (No Measure)

3 Down and Backs

Walking High Knees

Walking Butt Kicks

Side Steps x 10 ea

10 Goodmorning

10 Trunk Twists

10 Shoulder Rolls (fwd/bkwd)

10 Arm Circles (fwd/bkwd)

Hip Warm Up (Activation)

10 Squats

10 Side Leg Raise ea

10 Rear Leg Rase ea

30 sec 1 Leg Balance ea

Activation

Warm-up (No Measure)

ATY 2×5 ea

X-Band Walks 2x10ea

Skill

Warm-up (No Measure)

Wall Balls 3-4×10

Rest 1 min between sets

Strength

DB RDL (4×8 )

Single Arm DB Row (4x8ea)

Accessory Work

Warm-up (No Measure)

Banded Triceps 3×10-15

Plank Knee to Elbow 3×20

Cool Down

Warm-up (No Measure)

Seated Hamstring x 1 min

Ring Back Stretch x 30 sec

9/16/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Passovers

10 Around the World

10 Shoulder Press

10 Goodmorning

10 Back Squat

10 Trunk Twists

2 Rounds

10 Banded Side Steps

10 Band Pull A Parts

Mobility

Warm-up (No Measure)

LB Forearms

Upper Body Wall Stretch

Calf Stretch

Accessory Work

DB Curl to Press (3×10)

WY Negatives 3×10

SL Lowering 3×10

WOD

Metcon (Time)

3 Rounds

12 Goblet Squats 70/50

Back Lot Single Arm Carry 70/50

400m Run

Cool Down

Warm-up (No Measure)

Couch Stretch

Calf Stretch

Forearm Stretch

5/15/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 200m Run

10 Knee Pulls

10 Walking Lunges

10 Walking Hamstring

10 Lateral Lunge + Rotate

2 Rounds

10 Banded Goodmorning

10 Reverse Lunges

10 Supermans

Mobility

Warm-up (No Measure)

Banded Hip Flexor x 30 sec ea

Banded Hamstring x 30 sec ea

Strength

BB Split Squat (6-6-6-6 each leg )

Bar on back

Lower gently and lightly touch knee to ground

Hollow Holds 3×20 sec

WOD

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

200m MB Run 20/14

9 Deadlift 225/165

12 Bar Facing Burpees

Cool Down

Warm-up (No Measure)

Banded Legs

Foam Roll

5/14/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pulls

10 Quad Pulls

10 Walking Leg Swings

5 Inchworms

10 Walking Spiderman

2 Rounds

10 Push Ups

10 Band Pull-A-Parts

20 Sec Side Plank ea

Mobility/Flexibility

Warm-up (No Measure)

LB Chest and Shoulders x 3 min

Strength

Bench Press (10-8-8-6-6)

10 @ 60%

8 @ 65%

8 @ 70%

6 @ 75%

6 @ 80%

WOD

Metcon (Time)

40-30-20

DB Push Press 50/35

Wall Balls 20/14

*100 DU after each round of wall balls

Cool Down

Warm-up (No Measure)

Banded Arms

Calf Stretch