02/17/2015

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jog

4 Laps Lateral Shuffle

+

20m Walking RDL

20m Walking Quad Stretch

20m Butt Kickers

20m Skipping Knee Pull

+

4:00

5 Primal Pass Throughs

5 Spider Man Lunges

5 Bridge Drills

Weightlifting

(No Measure)

5:00 Hang Power Clean Tech Work

(Bar only)

Weightlifting

Hang Power Clean (10:00 Build to HS or 1RM)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

5:00 AMRAP @ 85% of A
Put weight used in notes

Gymnastics

Metcon (AMRAP – Reps)

Tabata Push Ups

Tabata Pull Ups

Tabata Lateral Hops
Score total reps

Mobility

:60 Couch Stretch (per leg)

02/16/2015

C2 – CrossFit

Warm-up

(No Measure)

20m Jog

20m Butt Kickers

20m Knee Pull w/ Toe Touch

20m Walking Quad

20m Gate Opener

20m Walking Lunges

+

:30 Spider Man Lunge Hold (per leg)

+

3:00

5 Bird Dogs (per side)

5 Scap Push Ups

5 Bow & Bends

+

:60 Russian Baby Maker Hold

Core Training

Tabata Sit Ups (AMRAP – Reps)

Score lowest round

Weightlifting

Back Squat (10:00 Build to HS or 1RM)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

5:00 EMOM

:30 Work/:30 Rest

1 PC + Max Front Squats

(95/65)

RX+

(135/95)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

3 sets @ 98% (High Aerobic Effort)

:30 Max KBS (1.5/1)

:30 Max No Push Up Burpees

:30 Max Slam Balls (30/20)

:30 Rest

RX+

KBS = (2/1.5)

Mobility

2:00 Corpse Stretch

02/14/2015

C2 – CrossFit

WOD (Workout of the Day)

Lactic Acid Love Affair (Time)

Partner 50/50

For Time:

200 DU (400 Singles)

120 Wall Ball (20/14)

100 S/A KB Push Press (2/1)

80 KBS (2/1)

60 Goblet Squats (2/1)

200 DU (400 Singles)
Workload may be split up however each partner must complete 50% of each station.

Can sub 200 lateral hops over 12″ for DU

+ Plate Press (45/25) for KB Push Press

02/13/2015

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 (2 x 2 (Add 5-10 from last attempt))

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 (3 x 1 (Add 10-15 from last week))

WOD (Workout of the Day)

Metcon (4 Rounds for reps)

3:00 AMRAP

10 Box Jumps (24/20)

100m Run

1:00 Rest

3:00 AMRAP

7 Thrusters (95/65)

15 KBS (1.5/1)

1:00 Rest

x 2
(Each run counts for 10 reps)

Mobility

:60 Couch Stretch per Leg

02/12/2015

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

4 Laps Skipping

+

20m Walking Lunges

20m Butt Kickers

+

4:00 “Deck of Cards”

Diamonds = Air Squats

Spades = Mountain Climbers (R/L = 1)

Hearts = Scap Push Ups

Clubs = Burpees

WOD (Workout of the Day)

Metcon (Time)

@0:00

For time

21-15-9

Hang Power Clean (75/55)

KBS (1.5/1)

Metcon (AMRAP – Reps)

@12:00

Tabata Planks

Metcon (No Measure)

@18:00

10:00 EMOM

E – 10-15 Wall Balls (20/14)

O – 10-15 Slam Balls (30/20)

Metcon (AMRAP – Reps)

@ 32:00

8:00 AMRAP

20 Hand Release Push Ups

20 Squat Jumps

20 V Ups

Mobility

2:00 Russian Baby Maker Hold

02/11/2015

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

Pistols (5:00 Pistol Practice)

Weightlifting

3:00 Front Rack Mobility

Push Jerk (2 x 2 @ (+10-15 From Last Week) )

WOD (Workout of the Day)

Metcon (Time)

9-8-7-6-5-4-3-2-1:

S2O (95/65)

Front Squat (95/65)

RX+

FS = Overhead Squat (95/65)
Bar comes from the ground on 1st rep. Must drop bar in between rounds.

Mobility

:90 Russian Baby Maker Hold

02/10/2015

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jog

4 Laps Lateral Shuffle

+

20m Walking RDL

20m Walking Quad Stretch

20m Butt Kickers

20m Skipping Knee Pull

+

4:00

5 Primal Pass Throughs

5 Spider Man Lunges (per side)

5 Scorpions (per side)

Weightlifting

(No Measure)

5:00 Hang Power Clean Tech Work

(Bar only)

Weightlifting

Hang Power Clean (2 x 2 @ 90-95%)

WOD (Workout of the Day)

Metcon (Time)

21-15-9

Jumping Lunges (R/L=1)

Sit Ups

Burpees

RX+

Lunges = Alt. Pistols (R/L = 1)

SU = T2B

Burpees = Burpee Pull Ups

Mobility

:60 Frog Stretch

x 2

02/09/2015

C2 – CrossFit

Warm-up

(No Measure)

20m Jog

20m Butt Kickers

20m Knee Pull w/ Toe Touch

20m Walking Quad

20m Gate Opener

20m Walking Lunges

+

:30 Spider Man Lunge Hold (per leg)

+

3:00

5 Bird Dogs (per side)

5 Scap Push Ups

5 Bow & Bends

+

:60 Russian Baby Maker Hold

Core Training

Tabata Hollow Rocks (AMRAP – Reps)

Score Lowest Round

Weightlifting

Back Squat (3 x 2 @ 90-95% (1.3.x.1))

(1.3.x.1) =

:01 Hold on Decline

:03 Pause @ Bottom

Drive Up

:01 Pause @ Top

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

10:00 EMOM

Even: :30 Max Row (Cals)

Odd: :30 Max DL (135/95)

RX+

Even: :30 Max Burpee to 6″ Target

Odd: :30 Max C&J (135/95)

Mobility

:60 Hamstring Lax Ball Smash w/ KB

or

:60 Hamstring Smash on Barbell

02/07/2015

C2 – CrossFit

WOD (Workout of the Day)

Metcon (Weight)

Teams of three

10:00

Establish a Heavy Thruster (total the max lifts for the team)

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

One person working at a time. However, each member will do a different exercise, then rotate each round.

5 Slam Balls

7 KB Swings (1.5/1)

9 Slam Ball Burpee

02/06/2015

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 w/ :03 Pause

5 Bow and Bends

5 Spider Man Lunges

Weightlifting

Deadlift (5 x 1 (:03 Pause Below Knee))

Add 5-15# from last week

WOD (Workout of the Day)

Metcon (Weight)

6:00 Running Clock:

1 HPC + 1 PC (Ever :45)

(115/75)

RX+

1 Bear Complex (Ever :45)

(135/95)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

1:00 Max BJ/SD (24/20)

1:00 Max HRPU

1:00 Max Row (cals)

1:00 Rest

x 2

Mobility

:60 Banded Hamstring Pull (per leg)