Posts by Admin

2/21/18

CrossFit Collinsville – CrossFit

Warm-up

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Mobility

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Strength/Skill

Thruster (4×6)

2 Warm up sets

Build to heavy set of 6

Pull-Up + Muscle Up Practice

WOD

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

10 MB Squat Cleans 20/14

30 DU/60 Singles

10 Ring Push-ups

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

2/20/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

10 Knee Pull + Lunge + Twist

10 Leg Cradles

10 Walking Leg Swings

10 Spiderman

2 Rounds

10 Mini Banded Side Steps

10 Mini Band Goodmorning

10 Push-Ups

Mobility

Warm-up (No Measure)

Banded Hip Flexor x 30 sec each

Banded Lat Stretch x 30 sec each

Strength

BB OH Walking Lunge (4×10 )

BB Warm-Up Set

*Increase weight as possible, focus on stability and good posture

*Scale to BB Front Rack Walking Lunge

WOD

Metcon (4 Rounds for reps)

4 Rounds

1 Min Cal Row

1 Min Wall Balls 20/14

1 Min Burpees

1 Min REST

Cool Down

Warm-up (No Measure)

Chest Stretch

Couch Stretch

2/19/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

10 Knee Pull + Lunge + Twist

10 Leg Swings ea

10 Spiderman

2 Rounds

10 Banded Squats

10 Banded Side Steps

10 Ring Rows

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Strength

Clean and Jerk (1-1-1-1-1)

1 @ 60%

1 @ 70%

1 @ 80%

1 @ 85%

1 @ 85+%

WOD

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1 Masters (AMRAP – Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 85# / 55#

5 Snatches, 85# / 55#
Masters men and women 55-59, and 60+

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Cool Down

Warm-up (No Measure)

Newborn Stretch

Banded Arms

2/17/18

CrossFit Collinsville – CrossFit

Warm-up (No Measure)

Valentine’s WOD! Bring your significant other or partner with your favorite gym buddy! Wear Your RED!

Warm-up

Warm-up (No Measure)

Synchronized Warm Up With Partner

x30 sec each

Jumping Jacks

Lunges

Air Squats

Front Plank Taps

Burpees

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor x 30 sec ea

Figure 4 Stretch x 30 sec ea

WOD

Metcon (AMRAP – Reps)

5 Min AMRAP

Calorie Row

*Partner Holds Plate OH 25-45lb

*Can’t Row unless plate is OH

REST 1 Min

5 Min AMRAP

HR Push-Ups

* Partner Holds Wall Sit

*Can’t do push-ups unless partner is in wall sit

REST 1 Min

5 Min AMRAP

Plate Ground to Overhead

*Partner hangs from pull-up bar

*Can’t pick up plate unless partner is hanging

REST 1 Min

5 Min AMRAP

Box Overs (jump/step)

* Partner holds front plank

*Cant go over box unless partner is in plank position

SCORE = Sum of all 4 amraps combined.

2/16/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Quad Pull + Lunge + Reach

5 Inchworms

10 Walking Leg Swings

2 Rounds

5 Pull-Ups/10 Ring Rows

10 Squats

5-10 Push-Ups

Mobility

Warm-up (No Measure)

Dead Hang x 30 sec

Adductor Stretch x 30 sec

Strength

DB Plank Rows (4x6ea)

DB Lateral Lunge (4x6ea)

WOD

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

2/15/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250 Row or 200m Run

High Knees

Butt Kicks

10 Knee Pulls

10 Walking Leg Swings

10 Lateral Lunge + Rotate

10 PVC Passovers

10 PVC OH Rotations

10 PVC Shoulder Press

Mobility

Warm-up (No Measure)

Foam Roll – Hamstrings and Back

Accessory Work

Single Leg RDL (4x8ea)

Rest 30 sec

DB Curl to Press (4×8)

Rest 30 sec

WOD

Metcon (4 Rounds for time)

Every 3 min x 4 Rounds

25 KB Swings 53/35

15 HSPU

*Scale with Seated DB Press or Pike on Box
Your score is the time it takes you to complete each round. Record each one.

Cool Down

Warm-up (No Measure)

Banded Arms

2/14/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

2 Rounds

10 Air Squats

10 Walking Lunges

10 Goodmorning

1 Round

10 Huggers

10 Arm Circles

10 Arm Swings

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Adductor x30 sec ea

Strength

Back Squat (5-5-3-3-1-1)

5 @ 55%

5 @ 65%

3 @ 75%

3 @ 85%

1 @ 90%

1 @ 90+%

*Rest 90 sec

WOD

Metcon (AMRAP – Rounds and Reps)

Valentine’s Day WOD

14 Min AMRAP

14 Cleans 115/75

14 Sit-Ups

14 Push-Ups

14 Ring Rows

14 Bar Hops

Cool Down

Warm-up (No Measure)

Couch Stretch

Chest Stretch

Lat Stretch

2/13/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Huggers

10 Arm Circles Fwd/Bkwd

5 Inchworm Push-Ups

10 Air Squats

10 Lunges

10 PVC Passovers

10 PVC OH Rotations

10 PVC Shoulder Press

Mobility

Warm-up (No Measure)

PVC Front Rack x 30 sec ea

LB Shoulders x 2 min

Strength

Shoulder Press (3-3-2-2-1-1)

*Build to heavy single

*Keep a tight core and press all the way through the shoulders.

*Finish head through window

Rest 60-90 Sec

WOD

Metcon (Weight)

8 Min EMOM

6 Push Press 135/95

8 Box Jumps 24/20

Cool Down

Warm-up (No Measure)

Banded Arms

Calf Stretch

2/12/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Walking Hamstring

10 Walking Leg Swings

2 Rounds

10 Banded Goodmorning

10 Hip Bridge

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Banded Hamstring x 1 min each

Strength

Deadlift (8-6-4-2-2-2)

8 @ 60%

6 @ 70%

4 @ 75%

2 @ 80 %

2 @ 85%

2 @ 85%

Rest 90 sec between sets

WOD

Metcon (Time)

21-15-9

Deadlift 225/155

Bar Facing Burpees

Cool Down

Warm-up (No Measure)

Rig Hamstring

Chest Stretch

2/10/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Huggers

10 Arm Circles

“Thunderstruck”

Burpees and Squats

Mobility

Warm-up (No Measure)

Dead Hang x 30 sec

Figure 4 Stretch x 30 sec

WOD

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

30 KB Swings 53/35

20 Burpees

30 Pull-Ups

20 Box Jumps 24/20

Cool Down

Warm-up (No Measure)

Banded Arms

Calf and Ankle Stretch