01/08/2015

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

+

4:00

5 Air Squats w/ :03 Pause

5 Scap Push Ups w/ :03 Pause

5 Bird Dogs

5 Primal Pass Throughs

WOD (Workout of the Day)

Metcon (Time)

Clock Starts @ 0:00

3 Rounds for time:

21 KBS (1.5/1)

15 Box Jump Step Downs (24/20)

9 Dead Lifts (135/95)

Metcon (No Measure)

@ 12:00

Tabata Hand Stand Holds

Metcon (Weight)

@ 18:00

21:00 EMOM

Min 1 – 8 Power Cleans (75/55)

Min 2 – 8 Lateral Burpee Over Bar

Min 3 – 8 Shoulder to OH (75/55)

Metcon (No Measure)

@ 43:00

10:00 EMOM

10 Air Squats

5 Push Ups

10 Sit Ups

Mobility

:90 Banded Pigeon (Per Leg)

01/07/2015

C2 – CrossFit

Warm-up

(No Measure)

20m Jog

20m Walking RDL

20m Walking Quad

20m Knee Pull (no toe touch)

20m Gate Openers

20m Butt Kickers

20m High Knees

+

2 Rounds

Glute Bridge 10

Single Leg Glute Bridge 10 (per side)

Fire Hydrants 10 (per side)

Quad bent-knee hip ext. 10 (per side)

Weightlifting

Deadlift (1 x 2 @ 75%)

Deadlift (1 x 2 @ 85%)

Deadlift (2 x 2 @ 90-95%)

Gymnastics

Metcon (AMRAP – Reps)

5:00 EMOM

10 Pull Ups/Ring Pulls

or

6 MU

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

Partner

12:00 AMRAP @ 85%

3 Hand Release Push Ups

6 Goblet Squats (1.5/1)

9 KBS (1.5/1)

RX+

Goblet Squat = KB Snatch (3R/3L)
You go….I go….Partner A completes full round…Partner B completes full round…

Mobility

:90 Hamstring Smash w/ KB/Lax Ball

01/06/2015

C2 – CrossFit

Warm-up

(No Measure)

200m

+

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

Close Grip Bench (2 x 2 @ 90%)

Gymnastics

Pistols (5:00 Practice work on Movement Pattern)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

1:00 ME

Squats Cleans (135/95)

Rest 2:00

x 5

RX+

(185/125)

Mobility

2:00 Corpse Stretch

01/05/2015

C2 – CrossFit

Warm-up

(No Measure)

200m

+

20m Walking RDL’s

20m Walking Quad Stretch

20m Walking Lunges w/ Rotations

20m Knee Pull (no toe touch)

20m Gate Opener

20m Reverse Lunges

+

3:00

5 Air Squats w/ :03 Pause

5 Scap Push Ups w/ :03 Pause

5 Bird Dogs (per side)

Gymnastics

Tabata Hollow Body (AMRAP – Reps)

Score Lowest Round

Weightlifting

Rear Foot Elevated Split Squat (2 x 15 (1.5/1/.5))

Push Press (2 x 2 @ 90%)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP

15 Box Jump-Step Downs (24/20)

25 Wall Balls (20/14)

RX+

WB = 30/20

Mobility

1:00 Couch Stretch (per side)

01/03/2015

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

“Papa Bear, Mama Bear and Baby Bear”

Team of 3

WOD #1

AMRAP

50 Box Jump Step Downs

50 Slam Balls

50 Weighted Sit Ups (partner assisted)

WOD #2

(Running Concurrent w/ #1)

Each Team will be responsible for 3 KB (1/1.5/2)

Each TM will be assigned a KB

TM will move assigned KB 800m

While TM is out running other 2 TM’s will be completing WOD #1

Other 2 KB must remain off the ground

***penalty is 25 burpees each w/out dropping KB

______________________________

Buy Out/Tie Breaker WOD:

Team 800m Run

(time is complete when all 3 runners come back in door)

01/02/2015

C2 – CrossFit

Warm-up

(No Measure)

200m

+

20m Walking RDL Stretch

20m Walking Quad Stretch

20m High Knee Pull

20m Gate Openers

Reverse Lunges

Duck Walks

Bear Crawl

Inch Worm

+

3:00

10 Rocking Sumo Squats

10 Spider Man Lunges (total)

10 Shoulder Reach Throughs (total)

Gymnastics

Metcon (Weight)

:90 Weighted Wall Sit

Rest :30

x 2

RX

30/20

RX+

45/25

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

2:00 Max Pushups

2:00 Max Situps

2:00 Max Squats

2:00 Max Flutter Kicks

Rest 1:00

x 2

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

“Death by……”

A, B or C

(Athletes Choice)

Mobility

:90 Frog Stretch