12/19/2014

C2 – CrossFit

Warm-up

(No Measure)

200m

+

20m Reverse Lunges

20m Gate Openers

20m Knee Pull Into Toe Touch

20m Walking Quad Stretch

20m Inch Worms

+

3:00

5 Air Squats w/ :03 Pause

5 Fire Hydrants

5 Shoulder Reach Throughs

5 Dive Bombers

+

:30 Childs Pose

:15 Rest

x 2

Weightlifting

Front Squat (4 x 2 @ 80%)

Gymnastics

Metcon (2 Rounds for time)

ME Hand Stand Hold

Rest :60

x 2

WOD (Workout of the Day)

10:00 AMRAP Box Jump/SD (AMRAP – Reps)

24/20
Compare to 11/7/14

Mobility

:90 Couch Stretch (per leg)

12/18/2014

C2 – CrossFit

Warm-up

(No Measure)

100m Jog

+

20m Butt Kickers

20m Skipping High Knee Pulls

20m Lateral Shuffle

20m Spider Man Lunges

+

10 Air Squats

10 Primal Pass Throughs

:30 Childs Pose

10 Scap Push Ups

WOD (Workout of the Day)

Metcon (Time)

Clock Starts @ 0:00

12-9-6-3 reps of:

Burpee Box Jump/Step Downs (24/20)

Power Clean (95/65)

200m Run after each round

***12:00 Time Cap

Metcon (Time)

@ 18:00

9-6-3-6-9

Shoulder to Overhead (95/65)

Toes to bar/V-Ups

***10:00 Time Cap

Metcon (AMRAP – Reps)

@ 32:00

Tabata Hollow Rocks

Metcon (Time)

@ 40:00

30 Goblet Squats (1.5/1)

10 Hand Release Push Ups

20 Goblet Squats (1.5/1)

15 Hand Release Push Ups

10 Goblet Squats (1.5/1)

20 Hand Release Push Ups

10:00 Time Cap***

Mobility

:90 Banded Pigeon (Per Leg)

12/17/2014

C2 – CrossFit

Warm-up

(No Measure)

200m

+

3:00

5 Air Squats

5 Scap Push Ups

5 Bird Dogs (per side)

+

20m Gate Openers

20m Knee Pull w/ Toe Touch

20m Walking Quad Stretch

20m Spider Man Lunges

20m Butt Kickers

20m High Knees

20m Skipping Knee Pulls

Weightlifting

Deadlift (1 x 4 @ 50%)

Deadlift (1 x 4 @ 60%)

Deadlift (2 x 4 @ 70%)

Gymnastics

Metcon (AMRAP – Reps)

10:00 EMOM

5 Pull Ups/Ring Pulls

or

3 MU

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

3:00 AMRAP @ 85%

3 KBS (1.5/1)

6 Pushups

9 Wall Balls– (20/14)

Rest 1:00

x 3

RX+

KBS = KB Snatches

WB = (30/20)

Mobility

:90 Hamstring Smash w/ KB/Lax Ball

12/16/2014

C2 – CrossFit

Warm-up

(No Measure)

200m

Weightlifting

Close Grip Bench (3 x 5 @ 60%)

Gymnastics

Pistols (5:00 Work on Body Position/Control)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

:30 AMRAP

3 Squat Cleans (135/95)

Max Burpees

Rest :90

x 10

RX+

(185/125)

Lateral Burpee Over Bar
Score burpees only***

Mobility

2:00 Corpse Stretch

12/15/2014

C2 – CrossFit

Warm-up

(No Measure)

3:00

5 Air Squats

5 Scap Push Ups

5 Bird Dogs (per side)

+

20m Gate Openers

20m Knee Pull w/ Toe Touch

20m Walking Quad Stretch

20m Spider Man Lunges

20m Butt Kickers

20m High Knees

20m Skipping Knee Pulls

Gymnastics

Tabata Sit Ups (AMRAP – Reps)

Score lowest round

Weightlifting

Rear Foot Elevated Split Squat (4 x 6 (1.5/1/.5))

Push Press (3 x 5 @ 60%)

WOD (Workout of the Day)

500m Row (Time)

Max Effort 500m Row
Rest/Walk 5:00

x 2

**Record best time**

Mobility

1:00 Pigeon Stretch (per side)

12/13/2014

C2 – CrossFit

WOD (Workout of the Day)

Metcon (Time)

“Pet Rock”

Team WOD:

100 Reps per station – as one partner works, the others holds the pet rock

Slam Ball cannot touch the floor

If the SB touches the floor, 15 Burpee penalty

Stations:

Air Squats

No Push Up Burpees

Wall Balls (20)

Box Step Ups (24/20)

Goblet Squats (1.5/1)

Finish w/ 400m run with WB as a team

Time

12/12/2014

C2 – CrossFit

Warm-up

(No Measure)

20m Walking Lunges

20m Knee Pull into Toe Touch

20m Gate Openers

20m Walking RDL Stretch

20m Walking Quad Stretch

20m High Knees

20m Shuffles

20m “A” Skips

+

10 Alt Hip Lunges

10 Lateral Swings

10 Front Swings

10 Scap Push Ups w/ :03 Pause

10 Squats w/ :03 Pause

+

3:00 Band and Smash Mobility for Front Rack

Weightlifting

Front Squat (12:00 Build to HS)

Gymnastics

Metcon (2 Rounds for time)

ME Plank

Rest 2:00

ME Wall Sit

RX+

45/25 on Back for Plank

+

30/20 on Lap for Wall Sit

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

10:00 EMOM

:30 Work/:30 Rest

2 Deadlift @ 75-80%

Max Burpees in remaining time

Deadlift (Use to Find Weight for WOD)

Mobility

:90 Couch Stretch (per leg)

12/11/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

10 Cobras (:03 hold at top)

10 Scorpions (per side)

10 Scap Push Ups (:03 hold)

:10 Samson Stretch (per leg)

x 2

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

Clock Starts @ 0:00

3 Rounds:

1:00 Row Sprint (Cals)

:30 Rest

1:00 5 Thrusters (95/65), 5 Burpees

:30 Rest

Sprint 200m

Rest till 6:00 (each round)

Metcon (AMRAP – Reps)

@ 20:00

Tabata Hollow Rocks

***Record Lowest Round

Metcon (Time)

@ 28:00

10 Rounds:

10 Wall Balls (20/14)

10 KBS (1.5/1)

15:00 Time Cap

Metcon (No Measure)

@ 45:00

Tabata Plank

Mobility

:90 Banded Pigeon (Per Leg)

12/10/2014

C2 – CrossFit

Warm-up

(No Measure)

100m Jog

+

20m Butt Kickers

20m Skipping High Knee Pulls

20m Lateral Shuffle

20m Spider Man Lunges

+

10 Air Squats

10 Primal Pass Throughs

:30 Childs Pose

10 Scap Push Ups

Weightlifting

Deadlift (1 x 5 @ 40%)

Deadlift (1 x 5 @ 50%)

Deadlift (3 x 5 @ 60%)

Gymnastics

10:00 Time Cap

30 Muscle-Ups (Time)

30 muscle-ups for time
or

50 Pull Ups (Time)

50 Ring Pulls (Time)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

8:00 AMRAP @ 80%

3, 6, 9, 12, 15, 18, 21, 24…

Overhead Walking Lunges (45/25)

Plate Push Press (45/25)

*25m shuttle run btw rounds

Mobility

:90 Hamstring Smash w/ KB/Lax Ball

12/09/2014

C2 – CrossFit

Warm-up

(No Measure)

20m Jog

20m Shuffle

20m Frankenstein w/ toe touch

x2

+

4:00

8 Air Squats (:03 Hold)

8 Scap Push Ups

8 Fire Hydrants

8 Cat Cows

+

:45 Samson Stretch Per Leg

Weightlifting

Close Grip Bench (12:00 Build to HS)

Gymnastics

Kipping Practice (5:00 Work on Body Position/Control)

Work on keeping hollow body (feet aligned), drive shoulders back and down to initiate. Simply working on form, not volume.

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

:60 Max Wall Balls (20/14)

:40 Max BJ/SD (24/20)

:20 Max Push Ups

Rest 3:00

x 4

Mobility

2:00 Corpse Stretch