02/05/2015

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

4 Laps Skipping

+

20m Frankensteins

20m Walking Quad Stretch

20m Inch Worms

+

4:00 “Deck of Cards”

Diamonds = Burpees

Spades = Air Squats

Hearts = Push Ups

Clubs = Slam Balls

WOD (Workout of the Day)

Metcon (Time)

@0:00

For time

21-15-9

DL (95/65)

Burpee over the bar

Metcon (AMRAP – Reps)

@12:00

Tabata Hollow Rocks

Metcon (No Measure)

@18:00

18:00 EMOM

Min 1- 10 Mountain Climbers (R/L=1)

Min 2- 2 Wall Walks (5 HSPU) + 5 Strict T2B or V-Ups

Min 3- 10 Alt. Lunges + 10 Air Squats

Metcon (Time)

@ 40:00

For time:

5-4-3-2-1

Pull ups or Ring pulls

Jumping Squats w/ SB

Mobility

2:00 Childs Pose

02/04/2015

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 Push-ups (5:00 EMOM (6-10) )

Scaled:

2 Wall Walks EMOM

Weightlifting

3:00 Front Rack Mobility

Push Jerk (3 x 3 @ (+10-15 From Last Week) )

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

1:00 Max WB

1:00 Rest

1:00 Max WB

:40 Rest

1:00 Max WB

:20 Rest

1:00 Max WB

:10 Rest

1:00 Max WB

:20 Rest

1:00 Max WB

:40 Rest

1:00 Max WB

Mobility

:60 Banded Lateral Opener (per arm)

+

Shoulder Barball Smash

02/03/2015

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 (3 x 3 @ 80-85%)

WOD (Workout of the Day)

Metcon (Time)

10-8-6-4-2

Strict Pull Ups

Hang Power Clean (95/65)

50m Shuttle (after each round)

RX+

(135/95)
If ring pulls substituted for pull ups double rep count (20-16-12-8-4)

Mobility

:60 QL/Psoas Smash w/ Lax Ball

02/02/2015

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 Bend & Bows

+

:60 Russian Baby Maker Hold

Core Training

Core Interval (No Measure)

:20 Left Plank

:20 Right Plank

:20 Front Plank

:20 Hollow Body

:20 Super Man

:20 Rest

x 3

Weightlifting

Back Squat (3 x 3 @ 80-85% (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)

2015 Whole-30 Challenge WOD (AMRAP – Reps)

5:00 AMRAP

Ascending Ladder

2 KBS

2 Goblet Squats

2 Burpees

4 KBS

4 Goblet Squats

4 Burpees

6 KBS

6 Goblet Squats

6 Burpees

8 KBS

8 Goblet Squats

8 Burpees…………
KB = 1.5/1

RX+ = 2/1.5

Mobility

:60 Quad Smash w/ Foam Roller or w/ Barbell