WOD

6/6/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll

10 Lunges

10 Goodmorning

10 Leg Swings

10 Huggers

10 Arm Circles

“Jerry’s Special Warm-Up”

Mobility

Warm-up (No Measure)

Banded Hamstring x 1 min

Figure 4 Stretch x 30 sec ea

WOD

Warm-up (No Measure)

10 Minutes to Warm-Up Deadlift

*Build in weight above what you will do for the WOD.

Metcon (Time)

Jerry’s Birthday WOD

21-18-15-12-9-6-3

Deadlift 185/135

Sit-Ups

*5 Push-Ups Every Minute

RX+ 225/155

Warm-up (No Measure)

Optional Cash Out: 800m Run

Cool Down

Warm-up (No Measure)

Banded Legs

6/5/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

Row 250m or Run 200m

PVC Warm-Up

10 Passovers

10 Around the Worlds

10 Shoulder Press

10 Goodmorning

10 OH Squat

10 Band Pull-A-Parts (front)

10 Band Pull- A-Parts (OH)

10 yd Toe Walk

10 yd Heel Walk

10 Jump Squats

Mobility

Warm-up (No Measure)

Dead Hang x 30 sec

Upper Body Wall Stretch x 30 sec

Weightlifting

Hang Snatch (3-3-2-2-2)

2 Warm-Up Sets

Build to heavy set of 2

May power or squat snatch

WOD

Metcon (Time)

21-15-9

Hang Power Snatch 135/95

C2B Pull-Ups

Cool Down

Warm-up (No Measure)

Banded Arms

6/4/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Leg Swings

10 Huggers

10 Arm Circles (fwd/bkwd)

2 Rounds

8 Banded Row + Rotate + Press

10 Air Squats

20 sec Side Plank

Mobility

Warm-up (No Measure)

LB Chest and Shoulders x 2 min

Figure 4 Stretch x 30 sec ea

Strength

DB Bench Press (5-5-5-5-5)

2 warm up sets

Build to heavy set of 5

WOD

Metcon (Time)

200m MB Run 20/14

50 Wall Balls 20/14

200m MB Run

50 MB Sit-Ups

200m MB Run

50 MB OH Walking Lunges

Cool Down

Warm-up (No Measure)

Couch Stretch x 30 sec ea

Chest Stretch x 30 sec ea

6/2/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 min Foam Roll

PVC Warm Up

10 Passovers

10 OH Rotations

10 Shoulder Press

10 Goodmorning

10 Lunges

“MB Core Warm Up”

Mobility

Warm-up (No Measure)

Banded Arms – 30 sec each

WOD

Metcon (AMRAP – Rounds and Reps)

“I Go, You Go”

20 Min AMRAP

3 Burpee Box Over 24″/20″

6 Pull Ups

9 DB Snatch 50/35

Complete a full round then partner goes.

Cool Down

Warm-up (No Measure)

Banded Arms And Legs

6/1/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Quad Pulls

10 Leg Cradles

10 Lateral Lunge + Rotate

10 Leg Swings each direction

15 Air Squats

15 Push-Ups

1 Min Front Plank

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Kneeling Hip Flexor x 30 sec ea

Strength

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

Starting set at 70%

Build to heavy single

20 Minutes to Complete

WOD

Metcon (Time)

4 Rounds

10 Power Clean 135/95

15 Ring Push-Ups

50 DU / 100 SU

Cool Down

Warm-up (No Measure)

Chest Stretch

Newborn Stretch

Calf and Ankle

5/31/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 Walking Lunges

5 Inchworms

10 Goodmornings

10 Huggers

10 Arm Circles

2 Rounds

5 Strict Pull-Ups / Ring Rows

10 Sit-Ups

10 Russian KB Swings

Mobility

Warm-up (No Measure)

Banded Lat

LB Biceps and Forearms

Gymnastics

Rope Climb (15 Min of Work )

Take 15 min to work on your next level rope climb progression!

Footwork (seated / Standing)

Holds

Rope Pull-Ups

Short Climb

RX Climbs

Legless Climbs

*Rest as needed

WOD

Metcon (Time)

800m Run

50 KB Swings (53/35)

50 Box Jumps (24/20)

800m Run

Cool Down

Warm-up (No Measure)

Banded Arms

Seated Forward Fold

Calf and Ankle Stretch

5/30/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

10 Walking Leg Swings

10 Spiderman

PVC Warm-UP

10 Passovers

10 Lat Pulls

10 Around the Worlds

10 Over and Back Shoulder Press

10 Goodmorning

10 OH Squat

Mobility

Warm-up (No Measure)

Banded Lat x 30 sec ea

Banded Shoulder (Int) x 30 sec ea

Gymnastics

Warm-up (No Measure)

Handstand Progression Work

*Use today to work on your next level handstand.

*Spend 15 minutes practicing

*Rest as needed between sets

Progressions:

OH Plate Hold (25-45#) x 30 sec

Pike on Floor / Box x 30 sec

Incline HS on Wall x 30 sec

RX HS on Wall x 30 sec

Free Standing HS x ALAP

*Use a buddy

WOD

Metcon (Time)

21-15-9

HSPU

SA OH Squat (50/35)

T2B

*Scaling

-HSPU = Targets / Box / Seated DB

*Try a different scaling than you normally do.

-SA OH Squat = Scale to light DB or do Goblet Squat

-T2B = Knee to Chest, Knees above hips

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

5/29/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Knee Pull + Lunge + Twist

10 Walking Leg Swings

5 Inchworm

10 Spiderman

2 Rounds

10 Banded Hip Bridge

10 Ring Row

10 OH Banded Pull-A-Parts

Mobility

Warm-up (No Measure)

LB Traps, Shoulders – 3 min

Strength

Power Clean (3-3-2-2-2)

Build up to 65% in warm-up

3’s @ 65-75%

2’s @ 80-90%

*May drop bar between reps

*Rest 2 min between rounds

WOD

Metcon (Time)

3 Rounds

15 Deadlift @ 60%

15 Burpees

Cool Down

Warm-up (No Measure)

Rig Hamstring

Chest Stretch

5/26/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

Be prepared to start warm up at 8:45 and to begin the workout at 9:00am!

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Knee Pulls

10 Leg Cradles

10 Quad Pulls

10 Spiderman

10 Huggers

10 Arm Circles

3 Rounds

5 Pull-Ups

5 Push-Ups

10 Squats

WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
**You may do this as a partner WOD or split the reps in half.

**Choose the version that is appropriate for your fitness level.

**This should be hard so don’t scale so much you miss the intent!

Cool Down

Warm-up (No Measure)

Couch Stretch x 1 min ea

Figure 4 Stretch x 1 min ea

Chest Stretch x 1 min ea

Lat Stretch x 1 min ea

5/25/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pulls

10 Leg Cradles

10 Quad Pulls

10 Lunges

10 Walking Leg Swings

2 Rounds

10 Banded Side Steps

5-10 Push-Ups

15 Crunches

Mobility

Warm-up (No Measure)

Banded Hamstring x 1 min ea

Accessory Work

DB RDL (4×8)

DB Curl to Press (4×8 )

WOD

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

400m MB Run 20/14

20 Wall Balls 20/14

15 Pull-Ups

Cool Down

Warm-up (No Measure)

Banded Arms

Rig Hamstring