01/20/2015

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

4:00

5 Air Squats w/ :03 Pause

5 Scap Push Ups

5 Primal Pass Throughs

5 Bird Dogs

Gymnastics

Core Interval (No Measure)

:20 Left Plank

:20 Right Plank

:20 Front Plank

:20 Hollow Body

:20 Super Man

:20 Rest

x 3

Weightlifting

Push Press (3 x 5 @ 70%)

WOD (Workout of the Day)

Mobility

2:00 Childs Pose

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

01/19/2015

C2 – CrossFit

De-Load Week Day 1

Warm-up

(No Measure)

20m Walking Lunges

20m Knee Pull No Toe Touch

20m Walking RDL

20m Walking Quad Stretch

20m Spider Man Lunges

20m Gate Openers

+

2 Rounds

10 Partner Burpee (High Five @ Top)

10 Partner Squat (High Five @ Top)

10 Partner Push Ups (High Five @ Top)

10 Partner Sit Ups (High Five @ Top)

+

6:00

“Monkey in the Middle”
Athlete in the middle of circle performs max Plate Hold in both hands (35/25). Other athletes form a circle around athlete, squat and pass WB around circle while athlete in the middle holds a plate until plates drop.

Gymnastics

Metcon (No Measure)

2 Laps Strength Axle

Weightlifting

Back Squat (3 x 5 @ 70%)

WOD (Workout of the Day)

Metcon (Time)

“Partner Fun”

For Total Time

A. 60 Burpees for time

Partner 1 Holds Plank

Partner 2 Performs Burpees

No rest…..

B. 100 Wallballs (20/14)

Partner 1 Holds SB OH (30/20)

Partner 2 Performs Wallballs

Mobility

Shoulder Smash w/ Lax Ball

01/17/2015

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

3-Person Teams:

Buy In

2:00 Max Air Squats (1 Person Working)

Rest 1:00

2:00 Max Slam Balls (1 Person Working)

Rest 1:00

2:00 Max Burpees (1 person working)

Rest 2:00

WOD (Workout of the Day)

Metcon (Time)

5K Fun

3-man team, for time:

Player 1 – Run 200m

Player 2 – Row (damper setting 10) or AD

Player 3 – Rest

———-

Switch as need until 5K is reached on both run and row.

01/16/2015

C2 – CrossFit

Warm-up

(No Measure)

20m Jog

20m Butt Kickers

20m Reverse Lunges

20m Walking RDL

20m Spider Man Lunges

20m Walking Quad Stretch

+

4:00

5 Rocking Sumo Squats

5 Fire Hydrants

5 Scap Push Ups

Weightlifting

Front Squat (12:00 Build to HS)

Gymnastics

Metcon (Time)

ME Plank Hold

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

15:00 EMOM

Min 1 – :30 Hollow Rocks

Min 2 – :30 Goblet Squats (1.5/1)

Min 3 – :30 Max Effort Row (cals)

Mobility

:60 Pigeon Stretch (per leg)

01/15/2015

C2 – CrossFit

Warm-up

(No Measure)

20m Walking Lunges

20m Walking Quad Stretch

20m Spider Man Lunges

20m Walking RDL

20m Duck Walk

20m Reverse Gate Openers

+

4:00

5 Jumping Squats

5 Scap Push Ups

5 Fire Hydrants

5 Bird Dogs (per side)

WOD (Workout of the Day)

Metcon (Time)

Clock Starts @ 0:00

21 Hang Power Cleans (95/65)

9 Burpees

15 Hang Power Cleans (95/65)

15 Burpees

9 Hang Power Cleans (95/65)

21 Burpees

*****12:00 Time Cap

Metcon (No Measure)

@ 15:00

Tabata Hollow Body

Metcon (Weight)

@ 22:00

21:00 EMOM

Min 1 – 5 KBS+5 Goblet Squats (1.5/1)

Min 2 – 10 Mountain Climbers (R/L=1)

Min 3 – 8 Alt. Weighted Lunges (1.5/1)

Metcon (AMRAP – Reps)

@ 40:00

:30 Single Arm KBS (1.5/1)

:30 Ring Dips or Box Dips

rest :30

:30 Box Jump/Step Down (24/20)

:30 HSPU or HRPU

rest :30

x 3
***SA KBS Cue — “Thumb to Bum”

Metcon (3 Rounds for time)

War of the WODs

500m Sprint @ 90%

Rest 1:1

x 3
Rest Approximately 10:00

Metcon (AMRAP – Reps)

1:00 Max Rope Climbs

Rest 2:00

x 3
Rest 5:00

Metcon (AMRAP – Reps)

1:00 Max Sled Push (45)

Rest 2:00

(Complete 10 Burpees during rest)

x 3

Mobility

:90 Banded Pigeon (Per Leg)

01/14/2015

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

4 Laps Skipping

+

20m Reverse Lunges

20m Walking RDL

20m Walking Quad Stretch

20m Spider Man Lunges

20m Inch Worms

+

3:00

5 Bird Dogs (per side)

5 Single Leg Bridge (per side)

5 Dive Bombers

Weightlifting

Deadlift (12:00 Build to HS)

Gymnastics

30 Muscle-Ups (Time)

30 muscle-ups for time
10:00 Cap

or

50 Pull Ups (Time)

50 Ring Pulls (Time)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

8:00 AMRAP @ 85%

Ascending Ladder

2/2,4/4,6/6,8/8…….

Thrusters (75/55)

Push Ups

RX+

(95/65)

Metcon (Time)

War of the WODs Athletes

Individual:

For Time:

(6:00 Time Cap)

1 Rope Climb/12 Thrusters (95/65)

1 Rope Climb/9 Thrusters

1 Rope Climb/6 Thrusters

1 Rope Climb/3 Thrusters

Mobility

:90 Hamstring Smash w/ KB/Lax Ball

01/13/2015

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

4 Laps Lateral Shuffle

+

20m Spider Man Lunges

20m Frankenstein w/ Toe Touch

20m Walking Quad Stretch

20m Butt Kickers

20m High Knees

+

3:00

5 Air Squats

5 Bridge Drills

5 Scorpions (per side)

Weightlifting

Close Grip Bench (12:00 Build to HS)

Gymnastics

Sorensen Holds (:45 Hold/1:15 Rest x 3)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

3:00 Max Wall Balls (20/14)

2:00 Max BJ/SD (24/20)

1:00 Max Burpees

Rest 3:00

x 2

Metcon (AMRAP – Reps)

War of the WODs athletes:

Individuals

5:00

1:00 Max Row (meters)

1:00 Max AD (cals)

1:00 Max Row (meters)

1:00 Max AD (cals)

1:00 Max Row (meters)

Team Scaled (perform solo)

3:00 Max Distance Row

2:00 Max Russian KBS (2/1)

1:00 Max Box Jump Overs

Mobility

2:00 Corpse Stretch

01/12/2015

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

4 Laps Lateral Shuffle

+

20m Walking Lunges

20m Walking RDL

20m Walking Quad

20m Knee Pull (no toe touch)

20m Gate Openers

+

3:00

5 Bird Dogs (per side)

5 Scap Push Ups

5 Squat Jumps

Gymnastics

Core Interval (No Measure)

:20 Left Plank

:20 Right Plank

:20 Front Plank

:20 Hollow Body

:20 Super Man

:20 Rest

x 3

Weightlifting

Rear Foot Elevated Split Squat (1 x 20 (1.5/1/.5))

Push Press (10:00 Build to HS)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP:

20 Air Squats

20 KBS (1.5/1)

20 Push Ups

RX+

Air Squats = Goblet Squats

KBS = (2/1.5)

Push Ups = Dynamic

Metcon (AMRAP – Reps)

War of the WODs Athletes

Individuals:

8:00 AMRAP:

20 Alternating KB cleans (2/1)

25 Burpee box jump overs (24/20)

50 Double unders or 150 Singles

50 Wall balls (20/14)

Max Pullups

Teams (work solo)

8:00 AMRAP:

10 G2O (95/65)

15 K2E (Knees to 90 Degrees)

20 WB (14/10)

25 Pull Ups

Mobility

1:00 Couch Stretch (per side)

01/10/2015

C2 – CrossFit

Metcon (Time)

For Time:

3 Person Team

Row 1200m (alternating every 400m)

Then 2 Rounds

30 Moutain Climbers (R/L=1)

60 Push Ups

90 Weighted Lunges (45/25)

120 Box Jumps/Step Downs (20)

150 Sit-ups

Sprint 400m

Row 1200m (alternating every 400m)
All work may be broken up as necessary unless noted. All athletes must run the 400.

One Athlete not working must hold plank position.

01/09/2015

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

4 Laps Lateral Shuffle

+

20m Walking Lunges

20m Walking RDL

20m Walking Quad

20m Knee Pull (no toe touch)

20m Gate Openers

+

3:00

5 Rocking Sumo Squats

5 Primal Pass Throughs

5 Cobras

Weightlifting

2:00 Front Rack Mobility

Front Squat (4 x 2 @ 80-90%)

Gymnastics

Metcon (AMRAP – Reps)

5:00 EMOM

2-3 Wall Walks

RX+

:20 Max HSPU (kipping)

:40 Rest

WOD (Workout of the Day)

Metcon (Weight)

10:00 EMOM

9 Wall Balls (20/14)

5 Burpees

RX+

WB = (30/20)

Mobility

:90 Couch Stretch (per leg)