11/19/2014

C2 – CrossFit

Warm-up

(No Measure)

3 Rounds

10 Air Squats w/ :03 Pause

10 Scap Push Ups w/ :03 Pause

+

4:00 Moderate Pace

5 Rocking Sumo Squats

5 Bird Dogs

5 Single Leg DL

5 Bow & Bends

Weightlifting

Floor Press (2 x 2 @ 90%)

Deadlift (5:00 EMOM (1-2))

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

1:00 10 Box Jump/Max Weighted Lunges

1:00 Rest

1:00 10 Wallballs/Max Burpees

1:00 Rest

BJ = 24/20

Lunges = 45/25

WB = 20/14

RX+

WB = 30/20

Mobility

Pigeon Stretch (:90-2:00)

11/18/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m High Knee Pulls

20m Butt Kickers

20m Skipping Hurdle Drills

20m Inch Worms

20m Spider Man Lunges

Weightlifting

Shoulder Press (2 x 2 @ 90%)

Metcon

Metcon (AMRAP – Reps)

Tabata Push Ups

RX+

HSPU
***Score your lowest interval***

Metcon (Time)

30 Squat Cleans for Time (135/95)

RX+

(185/130)

Mobility

:60 Abductor Roll Out (per leg)

11/17/2014

C2 – CrossFit

Warm-up

40m Jog

20m Butt Kickers

20m Skipping High Knee Pulls

20m Bear Crawl

Posterior Chain (No Measure)

6 Mins:

5 Bow & Bends

5 Single Leg DL

5 Prone Single Leg Raises

5 Bird Dogs

5 Scap Push Ups

Gymnastics

Weighted Pull-ups (3 x 2-3 (add 5-10#))

Weightlifting

Back Squat (6 x 2 @ 80%)

Metcon

Metcon (Time)

Partner

20 Rounds for time:

10 KBS (1.5/1)

10 Alt. Russian Step Ups (24/20)

***Partners alt rounds.

RX+

KBS = Alt. KB Snatch (1.5/1)

Mobility

2:00 T-Spine Roll Out

11/15/2014

C2 – CrossFit

Metcon

Metcon (AMRAP – Reps)

Team of 3

5:00 per station

1:00 rest/transition time

Station 1:

A.Wall Ball (30/20)

B.Wall Sits

Station 2:

A.KBS (2/1.5)

B.Plate Hold (45/25)

Station 3:

A.Slam Balls (30/20)

B.Hang from Pull Up Bar

Station 4:

A.Row (For Cal)

B. Plate OH Hold (45/25)

Station 5:

A.Toes to bar/V-Ups

B.Plank
1 person performing A while one person performing B. 1 person resting. If person performing B stops A must stop as well.

Total score of A from each station.

11/14/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m High Knee Pulls

20m Spider Man Lunge

20m Inch Worm

20m Butt Kickers

+

10 Lateral Leg Swings (per side)

10 Front Leg Swings (per side)

Gymnastics

Weighted Dips (3 x 3-4 (Add 5-10#))

Weightlifting

Back Squat (3 x 3 @ 95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP @ 80%

Buy In: 400m Run

In Remaining Time:

5 Box Jumps (24/20)

10 Burpees

20 Air Squats

RX+

400 = 800

Mobility

2:00 Corpse Stretch

11/13/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

200m SB Toss

+

20m Duck Walk

20m Butt Kickers

20m High Knee Jumps

x 2

Metcon

(No Measure)

Starting @ 0:00

7:00 Clean & Jerk Practice

Metcon (Time)

Starting @ 7:00

9-7-5-3-1

C & J (95/65)

***25 DU or SU btw rounds***

Metcon (Weight)

Starting @ 15:00

10 DL @ 185/135

Rest 2:00

10 DL @ 185/135
***put weights in notes***

Metcon (No Measure)

Starting @ 22:00

21:00 EMOM

Min 1: 50m Sprint

Min 2: 10 T2B or V Ups

Min 3: 10 Lateral Jumps over Bar

Mobility

2:00 Russian Baby Maker Hold

11/12/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

5 Min

5 Single Leg DL (per side)

5 Scap Push Ups

5 Inch Worms

5 Scorpions

Weightlifting

Floor Press (3 x 3 @ 85%)

Deadlift (5:00 EMOM (1-2))

Metcon

200 Lunges (Time)

Mobility

:90 Lax Ball Hamstring Smash (per leg)

11/11/2014

C2 – CrossFit

Happy Veteran’s Day! Thank you to all the C2 family members who have served our country and helped protect our freedom!!!

Warm-up

(No Measure)

200m Jog

10 Lateral Leg Swings (per side)

10 Primal Pass Thorughs

200m Jog

10 Front Leg Swings (per side)

10 Scap Push Ups

+

5:00

5 Air Squats w/ :03 Pause

5 Single Leg Raises (per side)

5 Super Mans

5 Bird Dogs (per side)

Metcon

Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70#

22 Box jump, 24”

400m Run

22 Burpees

22 Wall-Ball Shots, 20#
Time Cap: 45:00

Scaled:

5 Rounds

11 KBS

11 BJ

200m

11 Burpee

11 WB

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Mobility

2:00 Abductor Roll Out (per leg)

11/10/2014

C2 – CrossFit

Weightlifting

Warm-up

(No Measure)

400m Jog

+

4 Min

5 Rocking Sumo Squats

5 Dive Bombers

5 Scorpions

5 Spider Mans (per side)

Weightlifting

Weighted Pull-ups (3 x 6-8 )

Back Squat (6 x 2 @ 80%)

Metcon

Metcon (AMRAP – Reps)

12:00 EMOM

Even – :30 Max Effort Row (cals)

Odd – :30 Max Hand Release Push Ups

Score is total calls + total HRPU

RX+

HRPU = HSPU

Mobility

:90 Pigeon Stretch Per Leg

11/08/2014

C2 – CrossFit

Metcon (AMRAP – Reps)

Partner WOD

3:00 Max Cals on Rower/AD

AMRAP Single Arm KB Swings (1.5/1)

**Switch**

3:00 Max Cals on Rower/AD

AMRAP Sit-ups

**Switch**

3:00 Max Cals on Rower/AD

AMRAP Pushups

**Switch**

3:00 Max Cals on Rower/AD

AMRAP Weighted Lunges (45/25)

**Switch**
Partner A completes 3:00 Max Cals on Rower while Partner B completes 3:00 MAX SA KBS. At end of 3 minutes, athletes switch and Partern A does SA KBS while Partner B does max cals for 3:00.

No rest between exercises.

AD can be substituted for Rowers.