10/21/2014

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

3 Rounds

10 Slam Balls

10 Push Ups

10 Lunges (per leg)

Weightlifting

Shoulder Press (10 Min Build to HS)

Power Clean (10:00 EMOM @ 50-60% of 1 RM (3-4))

Metcon

Metcon (AMRAP – Reps)

For Reps:

3:00 max WB (20/14)

2:00 max Box Jump/Step Downs (24/20)

1:00 max Burpees

Mobility

:90 Pigeon Stretch (per leg)

10/20/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

4:00 @ Moderate Pace

5 Squats w/ :03 Pause

5 Single Leg DL

5 Scap Push Ups

:10 Samson Stretch (per leg)

Gymnastics

Metcon (No Measure)

Tabata Hollow Body Holds

Weightlifting

Back Squat (6 x 2 @ 80%)

Metcon

Metcon (Time)

15-12-9-6-3

KBS (2/1.5)

Goblet Squat

Mobility

2:00 Frog Stretch

10/18/2014

C2 – CrossFit

Metcon

Metcon (AMRAP – Reps)

For max reps

3-man WOD

5:00 max calorie Row

5:00 max reps Wall Balls

5:00 max reps Sit-ups

5:00 max Goblet Squats (45/25)

5:00 max reps Push Ups
———-

Only one athlete working at a time, switch as necessary.

No rest between exercises, immediately rotate after each 5:00 interval.

Score = total reps completed by your team.

10/17/2014

C2 – CrossFit

Warm-up

(No Measure)

100m Jog

20m Walking Lunges

100m Skip

20m Reverse Lunges

100 Backwards

20m Inch Worms

+

4:00 Moderate Pace

10 Fire Hydrants (per side)

10 Cobras

10 Shoulder Reach Throughs (per side)

Weightlifting

Metcon (No Measure)

10:00 EMOM

2 StrictPress/2 Push Press/2 Push Jerks

(95/65)

Gymnastics

Metcon (No Measure)

Tabata Strict Pull Ups/Ring Pulls

(No More than 8 per round)

Metcon

Metcon (No Measure)

10:00 AMRAP @ 70%

Run 800m (buy-in)

time remaining AMRAP:

30 KBS (1.5/1)

15 No Push Up Burpees

Mobility

:60 Banded OH Distraction (per arm)

10/16/2014

C2 – CrossFit

Warm-up

(No Measure)

6:00 Continuous Row/AD – Moderate pace

Metcon

Metcon (No Measure)

8 rounds of:

:20 Air Squat

:10 Rest

[No more than 15 reps per interval]

Rest 1:00

8 rounds of:

:20 KBS (1.5/1)

:10 Rest

[No more than 8 reps per interval]

Rest 1:00

8 rounds of:

:20 Hollow Rocks

:10 Rest

[No more than 8 reps per interval]

Rest 1:00

8 rounds of:

:20 Step Up/Step Downs

:10 Rest

[No more than 8 reps per interval]

Metcon (No Measure)

100m Run

:60 Rest

200m Run

:90 Rest

400m Run

2:00 Rest

800m Run

Mobility

Hamstring Smash w/ Lax Ball :90 Per Leg

10/15/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

7:00

Wall Ball Pass/Max Plate Hold
With one athlete in the middle of a circle holding 45/25 plates for max time. The rest of the class squats in a circle around the athlete and passes wall ball (20) until athlete in the center drops the plates.

Weightlifting

Metcon (Weight)

10:00 EMOM

3-5 DL (135/95)

Gymnastics

Metcon (No Measure)

7:00 Ring Play

MU/Ring Dips/Hollow Body Holds in Support…..

Have Fun and try something new!!!

Metcon

Metcon (No Measure)

Partner:

10:00 @ 75%

100m Row

10 Slam balls (30/20)

10 V-Ups

Mobility

:90 Couch Stretch (per leg)

10/14/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jump Rope Skip
200m Jog
200m Jump Rope Skip
+
4:00 @ Moderate Pace
10 Squats
10 Scap Push Ups
10 Single Leg DL’s

Gymnastics

Metcon (No Measure)

Tabata Static Hollow Body Bar Hold

Metcon (No Measure)

Tabata Push Ups

Metcon

Metcon (No Measure)

5:00 AMRAP @ 75%:
20 Air Squats
400m Run

Rest 2:00

5:00 AMRAP @ 75%:
20 Alternating Lunges
10 Strict Pull Ups

Rest 2:00

5:00 AMRAP @ 75%:
20 Air Squats
400m Run

Mobility

:90 Pigeon Stretch (per leg)

10/13/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

200m Skip

200m Backwards

+

10 Partner Burpee High Fives

10 Partner Push Up High Fives

10 Partner Sit Up High Fives

Weightlifting

Metcon (Weight)

10 Min EMOM

3 Back Squats (50% of 1RM)

No more than (135/95)

Metcon

Metcon (No Measure)

10:00 Alt. EMOM

Even: 3 Strict Box Step Overs (30/24)

Odd: 3 Single Arm KBS – Heavy/Per Arm

Metcon (No Measure)

10:00 Alt. EMOM

Even: :30 Hollow Body Holds

Odd: 2-4 Strict HSPU/ 2 Wall Walks

Mobility

:90 Frog Stretch Hold

10/11/2014

C2 – CrossFit

Metcon

Metcon (Time)

Teams of 3…

Workout A:

3 rounds for time:

1k row

50 air squats

50 push ups

50 lunges

—-5:00 rest—-
**One team member works at a time. Each team is responsible for holding one 20 lb. slam ball overhead at all times. Dropping the ball is a 9 burpee penalty.

Metcon (AMRAP – Reps)

Workout B:

5:00 amrap:

Slam balls/plank/hollow body

Score: # of slamballs
Everyone works – All teams must have one person on slam balls, one person in hollow body position and one person in plank position. If a team member drops out of hollow body or plank, slam ball reps do not count.

10/10/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

4:00 @ Moderate Pace

5 Dive Bombers

5 Spider Man Lunges

5 Shoulder Reach Throughs

5 Scap Push Ups

Weightlifting

Back Squat (12:00 Build to HS or 1RM)

Deadlift (12:00 Build to HS or 1RM)

Metcon

Metcon (Time)

For Time:

50-40-30-20-10 DU

10-15-20-25-30 WB (In btw DU sets)

***12:00 Time Cap***

RX+

WB = 30/20 SB

Mobility

2:00 Forearm Smash