02/28/2015

C2 – CrossFit

WOD (Workout of the Day)

Metcon (Time)

Teams of 3, one person works at a time.

1000m row

100 push ups

800m row

80 slam balls (30/20)

600m row

60 v ups

400m row

40 burpees

200m row

20 box jumps
***Must switch every 200 meters on rower***

02/27/2015

C2 – CrossFit

WOD (Workout of the Day)

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

02/26/2015

C2 – CrossFit

Warm-up

(No Measure)

20m Jog

20m Skip

20m Lateral Shuffle

20m Spider Man Lunges

20m Walking Quad Stretch

20m Walking RDL

20m Gate Open Openers

+

5 Squat Jumps

5 Mountain Climbers (R/L = 1)

5 Scorpions (per side)

x 2

+

:60 Russian Baby Maker Hold

WOD (Workout of the Day)

At Home WOD***

Metcon (Time)

10 Rounds for Time:

15 Air Squats

10 Burpees

5 Push Ups

WOD (Workout of the Day)

Metcon (No Measure)

Partner WODs:

Starting at 0:00

Buy in: 800m run or 1k row

(No score, the faster you are, the more time to recover before wod 2 ;))

Metcon (No Measure)

Starting at 6:00

21-15-9

HRPU (rx+ HSPU)

Jump Squats

Partner A completes 21 HRPU and 21 Jump Squats; Partner B completes 21 HRPU and 21 jump squats…

Metcon (No Measure)

Starting at 12:00

10 minute EMOM (partners alternate working minutes)

10 OH weighted lunges (25/45) (R/L = 1) then max burpees on plate

Metcon (No Measure)

Starting at 23:00 – both partners working

Tabata mountain climbers(r/l = 1)

Tabata TTB/V-ups

Mobility

2:00 Olympic Wall Squat Therapy

02/25/2015

C2 – CrossFit

Warm-up

Warm-up (No Measure)

20m Walking Lunges w/ rotation

20m Walking RDL

20m Walking Quad Stretch

20m Knee Pull

20m Gate Opener

+

10 PVC Strict Press

10 PVC Pass Throughs

10 PVC Dead Lifts

10 PVC Ext Rotations (per side)

x 2

+

10 Squat Jumps

10 Mountain Climbers (R/L = 1)

10 Scap Push Ups w/ :03 Pause

x 2

Core Training

Strength Axle (2-3 Laps (40-60m))

Weightlifting

OH Shoulder Mobility:

2:00 Banded OH Shoulder Distraction (per arm)

Shoulder Press (1 x 5 @ 35% )

Shoulder Press (1 x 5 @ 45%)

Shoulder Press (1 x 5 @ 55%)

WOD (Workout of the Day)

Metcon (No Measure)

Partner

“Deck of Cards”

***Full Deck***

Hearts = Wall Balls

Spades = Box Jump/Step Downs

Diamonds = Burpees

Clubs = KBS (2/1.5)
Partners rotate exercises each card***

Mobility

:90 Banded Pigeon Stretch (per leg)

02/24/2015

C2 – CrossFit

Warm-up

Warm-up (No Measure)

4 Laps Jogging

4 Laps Skipping

+

5 Partner Burpee High Fives

5 Partner Push Up High Fives

5 Partner Sit Up High Fives

x 2

+

:60 Russian Baby Maker Hold

+

3:00

5 Primal Pass Throughs

5 Scorpions (per side)

5 Cat Cows

Core Training

Supermans (Tabata)

Weightlifting

Partner Front Rack Mobility:

:20-:30 Holds

Barbell Partner Assisted Rack

or

Box Front Rack Partner Assisted

x 3-4

Hang Power Clean (1 x 5 @ 35% )

Hang Power Clean (1 x 5 @ 45%)

Hang Power Clean (1 x 5 @ 55%)

WOD (Workout of the Day)

Metcon (No Measure)

Partner “Half Cindy”

***For Quality not Reps****

10:00

5 Pull Ups

10 Push Ups

15 Air Squats
Rotate each round***

Mobility

Shoulder Barbell Smash

2:00 Per Shoulder

02/23/2015

C2 – CrossFit

Warm-up

Warm-up (No Measure)

5 Laps Jogging to Start

+

5 Rounds

10m Bear Crawl

10m Inch Worm

10m Alligator Crawl

10m Duck Walk

Core Training

Hollow Rocks (Tabata)

Weightlifting

5:00 to Practice Spotting & Bailing from Squats in a Safe and Efficient Manner — Only use approx 15-25% of 1RM

Back Squat (1 x 5 @ 35% (1.3.x.0))

Back Squat (1 x 5 @ 45% (1.3.x.0))

Back Squat (1 x 5 @ 55% (1.3.x.0))

WOD (Workout of the Day)

Metcon (No Measure)

Partner WOD

***Not for Time****

250m Row

10 Burpees

x 10

RX+

Burpee over Rower

Mobility

Quad Barbell Smash

2:00 Per Leg

02/21/2015

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

Teams of 2!

Buy in:

2:00 max air squats

1:00 rest

6:00 amrap

(score: reps – 90 reps per round)

40 slam balls (30/20)

30 pull ups/60 ring rows

20 burpees

1:00 rest

6:00 amrap

(score: total calories)

Max calories on the rower

Alternate every 250m

1:00 rest

6:00 amrap

(score: reps – 60 reps per round)

20 kbs (1.5/1)

20 goblet squats (1.5/1)

20 plate push press (45/25)

1:00 rest

Buy out:

2:00 max sit ups

One partner works at a time.

02/20/2015

C2 – CrossFit

Warm-up

(No Measure)

20m Jog

20m Lateral Shuffle

20m Skip

20m Walking Quad

20m Walking RDL

20m Knee Pull

20m Gate Opener

+

4:00

5 Air Squats

5 Push Ups

5 Scorpions

Gymnastics

Weighted Pull-ups (8:00 Build to 1 RM)

Scaled:

8-10 Weighted Ring Pulls (:03 Pause at top); rest :30

6-8 Weighted Scap Pulls on Bar: Rest 2:00

x 2

Weightlifting

Deadlift (10:00 Build to HS or 1RM)

WOD (Workout of the Day)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Compare to 1/27

Mobility

:60 Hamstring Smash w/ Lax Ball or

:60 Hamstring Smash w/ Barbell

02/19/2015

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

4 Laps Skipping

+

20m Spider Man Lunges

20m Inch Worms

+

4:00 “Deck of Cards”

Diamonds = Slam Balls

Spades = Pull Ups/Ring Pulls

Hearts = Push Ups

Clubs = V-Ups

WOD (Workout of the Day)

Metcon (Time)

@0:00

For time

9-15-21

Push Press (95/65)

Step Ups (24/20)
Bar Starts on Ground

Metcon (AMRAP – Reps)

@12:00

Tabata Hollow Body Hold

Metcon (AMRAP – Rounds and Reps)

@18:00

10:00 AMRAP @80%

20 Weighted Walking Lunge Steps (45/25)

:30 Front Leaning Rest

10 No Push Up Burpees

Metcon (AMRAP – Reps)

@ 32:00

14:00 EMOM

E – 10 Goblet Squats + 5 KBS (1.5/1)

O – 2 Wall Walk or 5 HSPU + 10 HRPU

Mobility

2:00 Banded Hamstring Pull

02/18/2015

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

4 Laps Skipping

4 Laps Shuffle

+

20m Walking Lunges

20m Gate Openers

20m Walking RDL

20m Walking Lunges

+

3:00

5 Scap Push Ups

5 Dive Bombers

5 Rocking Sumo Squats

Gymnastics

Handstand Holds (Tabata Hand Stand/Wall Walk Holds)

RX+

HSPU

Weightlifting

3:00 Front Rack Mobility

Push Jerk (10:00 Build to a HS or 1RM)

WOD (Workout of the Day)

Metcon (Time)

Partner For Time:

25-20-15-10-5

Row (Cals)

Slam Ball (30/20)
You go…I go….

Partner A 25 Cals…25 Slam Balls….

Partner B 25 Cals….25 Slam Balls….

Mobility

:90 Russian Baby Maker Hold