WOD

1/7/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Knee Pulls

10 Leg Cradles

10 Walking Lunges

10 Walking Leg Swings

10 Lateral Lunge + Rotate

10 Passovers

10 Around the World

10 Shoulder Press

10 Thrusters

Mobility

Warm-up (No Measure)

Banded Hip Flexor x 30 sec ea

Banded Lat Stretch x 30 sec ea

Strength

Thruster (10-8-6-4 )

BB Warm up + 1 Light Set

Build to heavy set of 4

Rest 90 sec between sets

WOD

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

10 Thrusters 115/75

10 C2B

50 DU

*Banded C2B

*Jumping C2B

*100 Singles

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

1/5/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

Ladder Footwork (5-6 patterns

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Spiderman

10 Goodmorning

2 Rounds

10 Squats

10 Ring Rows

10 Push Ups

Mobility

Warm-up (No Measure)

Couch Stretch x 1 min ea

Chest Stretch x 30 sec ea

WOD

Metcon (Time)

42-36-30-24 -18

Wall Balls 20/14

Alt DB Snatch 50/35

Burpee to Plate

*one person working at a time

*split reps how you wish

Cool Down

Warm-up (No Measure)

Newborn Stretch

Rig Hamstring

Chest Stretch

1/4/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Laps on Turf

10 Walking Lunges

10 Leg Cradles

10 Walking Leg Swings

10 Spiderman

10 Lateral Lunges

2 Rounds

10 Banded Squats

10 Banded TY’s

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Adductor Stretch x 30 sec

Strength

Front Squat (10-8-6-4)

BB Warm Up + 1 Light set

10 @ 55%

8 @ 65%

6 @ 75%

4 @ 85%

WOD

Metcon (Time)

3 Rounds

8 Squat Cleans 155/105

8 Push Jerks

1 Lap on Turf

*Scale by doing a power clean then front squat

Cool Down

Warm-up (No Measure)

Couch Stretch

Seated Forward Fold

1/3/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Passover

10 Around the World

10 Shoulder Press

10 Goodmorning

10 Trunk Twists

2 Rounds

10 Band Pull-A-Parts (Front / OH )

10 X-Band Walks each

Mobility

Warm-up (No Measure)

LB Shoulders x 2 min

Strength

Shoulder Press (10-8-6-4)

BB Warm Up + 1 light set

10 @ 55%

8 @ 65%

6 @ 70%

4 @ 75-80%

Rest 90 sec between sets

WOD

Metcon (Time)

Buy In: 20 Burpees

21-18-15-12

HSPU

Walking Lunges (Reps per leg)

Cash Out: 20 Slam Ball

Over the Shoulder

Cool Down

Warm-up (No Measure)

Banded Arms

Figure 4 Stretch

1/2/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Walking Lunges

5 Inchworm Push Ups

10 Walking Spiderman

10 Leg Swings each way

10 Goodmorning

10 Air Squats

10 Ring Rows

30 Sec Front Plank

30 Sec Side Plank each

30 sec Hip Bridge Hold

Mobility

Warm-up (No Measure)

Foam Roll Hamstrings and Quads x 2 min

Calf and Ankle Stretch x 30 sec ea

Conditioning

Warm-up (No Measure)

Sled Work

Sprints 3×2 (Rest 60-90 sec)

Pulls 3×2 (Rest 60-90 sec)

WOD

Metcon (Time)

50 Cal Row

40 Goblet Squats 53/35

30 HR Push Ups

20 Pistols

10 Burpees

Cool Down

Warm-up (No Measure)

Couch Stretch

Rig Hamstring

Figure 4

Chest Stretch

12/31/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

20 Pogo Jumps

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Lateral Lunges

10 Leg Swings each

2 Rounds

10 Goodmorning

10 Reverse Lunges

5 Pull-Ups

5 HR Push Ups

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

Banded Lat Stretch x 30 sec ea

WOD

Metcon (3 Rounds for reps)

0:00-10:00

20 Deadlift @ 185/135

18 Box Jumps 24/20

10:00-20:00

20 Clean and Jerk 135/85

19 Pull-Ups

For Time:

365 Double Unders / 730 Singles

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

12/29/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

Rowling for Burpees

3 Frames Each

Goal is to get as close to 100 as possible

Burpees for amount you are off.

10 Quad Pul + Lunge + Reach

10 Leg Cradles

10 Leg Swings each

10 Squats

10 X-Band Walks ea

10 Band Pull-A-Parts

10 Hanging Leg Raises

10 Push Ups

Mobility

Warm-up (No Measure)

3 Position Couch Stretch x 30 sec ea

WOD

Metcon (3 Rounds for reps)

6 Min AMRAP

15 Thrusters (95/65)

21 Burpee Box Overs (24/20)

Rest 3 Min

6 Min AMRAP

21 Push Press (95/65)

15 T2B

Rest 3 Min

6 Min AMRAP

15 Hang Cleans (95/65)

21 Bar Hops

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

12/28/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Passovers

10 Around the World

10 Shoulder Press

10 Goodmorning

10 OH Squat

5 Snatch Balance

2 Rounds

10 Pull-A-Parts (Front, OH)

10 Banded Squats

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Dead Hang x 30 sec

Strength

1 Power Snatch + 1 Hang Snatch + 1 Squat Snatch (1-1-1-1-1)

Goal is to do these without putting the bar down.

If unable to catch in a good squat then power and overhead squat.

CROSSFIT LITE:

DB RDL’s 4×8

DB Bent Rows 4×8

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

2 Snatches (135/95)

4 OH Squats

16 Pull-Ups

*Can not blend your 2nd snatch with your 1st OH Squat.

CROSSFIT LITE

12 Min AMRAP

6 SDHP

6 KB Reverse Lunges

8 Pull-Ups / Ring Rows

Cool Down

Warm-up (No Measure)

Couch Stretch

Figure 4 Stretch

Lat Stretch

12/27/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Quad Pulls

10 Leg Cradles

10 Walking Leg Swings

10 Goodmorning

10 Spiderman

2 Rounds

10 Banded Squats

5-10 Push-Ups

10 Band Pull-A-Parts

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Adductor Stretch x 30 sec ea

Strength

Back Squat (4×5)

2-3 Warm Up Sets

Build to todays heavy 5

Rest 2 min

WOD

Metcon (Time)

15 Min AMRAP

15 Burpees

25 Wall Balls 20/14

35 DU / 70 Singles

Cool Down

Warm-up (No Measure)

Couch Stretch

Chest Stretch

12/24/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

Christmas Musical MBs

5 Inchworms

10 Spidermans

10 Leg Swings each

10 Jump Squats

10 Ring Rows

10 Huggers

10 Arm Circles

Couch Stretch x 30 sec ea

Seated Forward Fold x 30 sec

WOD

12 Days of Christmas (’18) (Time)

1 Lap on Turf

2 DB Snatches @ 70/50

3 Ring Muscle Up

4 Pistols

5 Burpees

6 HR Push-Ups

7 Slam Balls

8 T2B

9 Box Jumps 30/24

10 Wall Balls 20/14

11 KB Swings 62/45

12 DB Hang Clean and Jerk 70/50

Cool Down

Warm-up (No Measure)

Banded Arms and Legs