WOD

11/27/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Back

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Quad Pulls

10 Leg Cradles

10 Walking Hamstring

10 Spiderman

10 Banded Side Steps ea

10 Banded Squats

10 Banded Hip Bridge

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Seated Forward Fold x 30 sec

Weightlifting

Clean (3-3-2-2-1-1)

Warm up to starting weight

May squat or power clean

3 @ 60%

3 @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

15 Min to complete

WOD

Metcon (Time)

3 Rounds

5 Power Clean @ 60%

Back Lot Run

10 Deadlift (PC weight)

Back Lot Run

5 Front Squat (PC Weight)

Back Lot Run

Cool Down

Warm-up (No Measure)

Couch Stretch

Newborn Stretch

11/25/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

“Pizza Tag”

10 PVC Passovers

10 PVC Lat Pull

10 PVC OH Rotations

10 PVC Shoulder Press

10 Air Squats

10 Push Ups

10 Ring Row

10 Goodmorning

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor x 30 sec ea

Adductor Stretch x 30 sec ea

WOD

Metcon (Time)

Turkey Burner

*In teams of 2-3

100 Cal Row

100 Goblet Squats (53/35)

100 Box Jumps / Step Ups (24/20″)

100 KB Swings (53/35)

100 T2B / Knee Tucks

100 DU / 200 singles

100 Burpees

Break reps up how you wish

1 Person working at a time

Cool Down

Warm-up (No Measure)

Couch Stretch

Chest Stretch

Lat Stretch

Caf and Ankle Stretch

11/24/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Walking Leg Swings

10 Goodmorning

3 Rounds

5 Ring Row

10 Air Squat

15 Crunches

Mobility

Warm-up (No Measure)

Chest Stretch

Seated Forward Fold

Adductor Stretch

WOD

Metcon (AMRAP – Rounds and Reps)

24 Min AMRAP

200m Run

50 Wall Balls 20/14

50 MB Sit-Ups 20/14

50 HR Push-Ups

100 DU/ 200 Singles

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

11/22/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Knee Pulls

10 Quad Pulls

10 Lunges

10 Goodmorning

10 Air Squats

10 Pull-Up or Ring Row

10 Push-Ups

10 Sit-Ups

Mobility

Warm-up (No Measure)

Dead Hang x 30 sec

Couch Stretch x 30 sec ea

WOD

Metcon (Time)

12 Days of Thankfulness

1 Lap on Turf or Back Lot Run

2 Bar Muscle-Ups (4 Pull-Up)

3 Dumbbell Thrusters (55/35 lbs)

4 Burpee Box Jumps (24″/20″)

5 Handstand Push-Ups

6 Chest-to-Bar Pull-Ups

7 Kettlebell Swings (53/35)

8 Single-Arm DB or KB Snatches (4 each arm)

9 Toes to Bar

10 Walking Lunges with Dumbbells (55/35 lbs)

11 Ring Dips

12 Man-Makers (55/35 lb DBs)

1

2,1

3,2,1

4,3,2,1

etc

40 min cap

Score = Time

If over not finished in cap. Add up the reps not completed and add to your time. For example 40:35.

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

11/21/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Quad Pulls

10 Walking Hamstring

10 Lateral Lunge + Rotate

10 Goodmorning

10 Huggers

10 Arm Circles

2 Rounds

30 Sec Wall Sit

30 sec Front Plank

Mobility

Warm-up (No Measure)

Assisted Squat at Rig x 1 min

Adductor Stretch x 30 sec ea

Strength

Back Squat (5-4-3-2-1)

5 @ 60%

4 @ 65%

3 @ 70&

2 @ 75%

1 @ 80%

*3 Sec Down, Pause 3 sec, Up in 1 sec

*Choose weight based off positioning and strength in the body

*Stay tight through entire rep

WOD

Metcon (Time)

1000m Row

50 Wall Balls (20/14)

40 Push-Ups

30 Ring Rows

20 KB Snatches each arm (53/35)

10 KB Reverse Lunges each leg (53/35)

Cool Down

Warm-up (No Measure)

Couch Stretch

Figure 4 Stretch

Chest Stretch

11/20/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Cal Row

10 Knee Pull + Lunge + Twist

10 Leg Cradles

5 Inchworm + Push-Up

10 Spiderman

10 Goodmorning

2 Rounds

5 Push-Ups

10 Hip Bridge

10 Band Pull-A-Parts

Mobility

Warm-up (No Measure)

Banded Chest x 30 sec ea

Banded Hamstring x 1 min ea

Strength

DB Alt. Bench Press (5×5 each arm)

Superset:

Banded WY Negatives (3×8)

WOD

Metcon (4 Rounds for time)

4 Rounds

30 Air Squat

10 Deadlift @ 185/135

10 Burpees over Bar

Rest 2 Min

*Each round is a sprint

*Do burpees laterally

*Note time for each round

Cool Down

Warm-up (No Measure)

Banded Arms

Rig Hamstring

11/18/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

In Groups of 3 –

“Rowling” (Bowling on a Rower)

– Play 5 Frames

With PVC

10 Passovers

10 Shoulder Press

10 Backs Squats

10 Goodmornings

2 Rounds

5 Pull-Ups or Ring Rows

5 Jump Squats

5 DB Strict Press

Mobility

Warm-up (No Measure)

Calf and Ankle x 30 sec ea

Dead Hang x 30 sec

WOD

Danny (AMRAP – Rounds and Reps)

20 minute AMRAP of:

30 Box Jump, 24″

20 Push Press, 115#

30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
Split reps how you wish

Cool Down

Warm-up (No Measure)

Banded Arms

Calf and Ankle

11/17/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

10 yd Bear Crawl Forward and Back

10 Quad Pull + Lunge + Reach

10 Leg Cradles

5 Inchworms

10 Walking Leg Swings

10 Lateral Lunge + Rotate

10 Banded Side Steps each

10 Banded Squats

Mobility

Warm-up (No Measure)

Assisted Squat at Rig x 1 min

Kneeling Hip Flexor x 30 sec ea

Strength

Front Squat (5-4-3-2-1)

Lower in 3 sec, hold bottom for 3 sec, Up in 1

5 @ 60%

4 @ 65%

3 @ 70%

2 @ 75%

1 @ 80%

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

12 Ring Push-Ups

12 SA DB OH Squat 70/45

50 yd Sprint

Cool Down

Warm-up (No Measure)

Banded Chest

Couch Stretch

Calf and Ankle

11/16/17

CrossFit Collinsville – CrossFit

Warm-up (No Measure)

Today is an Accessory / Active Recovery day. These days are just as important as the other days. Big improvements are made on these days and hit movements or muscles we don’t always focus on. You will still get some conditioning with the Row.

Warm-up

Warm-up (No Measure)

3 Min Soft Tissue Work

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Goodmorning

10 Spiderman

10 Iron Cross

10 Scorpions

10 PVC Passovers

10 PVC Lat Pulls

10 PVC OH Rotations

Accessory Work

Single Leg RDL (4x6ea)

*Hold weight in oppostie hand

*Work on balance and stability

Superset:

3 Way Shoulder 3x8ea

DB Bicep Curl 3×10

SL Lowering 3×12

Conditioning

5k Row (Time)

Max Effort 5k Row
In teams of 2 complete the 5k Row.

May split the row up however you wish

Cool Down

Warm-up (No Measure)

Banded Legs

Chest Stretch

Upper Body Wall

11/15/17

CrossFit Collinsville – CrossFit

Warm-up (No Measure)

Reminder! Final day for the current pre-order for Driven. Place your order on the sign up sheet located on the shelf. Please ask if you have questions.

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Walking Hamstring

2 Rounds

10 Split Squats

10 DB Shoulder Press

10 Int/Ext Rotation ea

Mobility

Warm-up (No Measure)

LB Shoulders and Triceps x 3 min

Dead Hang x 30 sec

Skill

Warm-up (No Measure)

Handstand Hold Progressions (15 min of Practice)

*Pike Hold on Box

*Wall Walk Holds

*Wall Facing HS Hold (toe the wall)

*Freestanding

-On holds with assist; hold for 20-30 sec each attempt

-On Freestanding hold as long as possible

WOD

Metcon (Time)

21-15-9

HSPU

DB/KB Lunges (each Leg)

*Scale HSPU accordingly

Cool Down

Warm-up (No Measure)

Couch Stretch

Figure 4 Stretch