Month: May 2015

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jog

2 Laps Lateral Shuffle

2 Laps Skip

2 Laps Backwards

+

20m Walking Lunges

20m Gate Openers

20m Walking Quad Stretch

20m Frankensteins w/ toe touch

+

10 Air Squats w/ Hip Circle

10 Lateral Steps w/ Hip Circle

10 Scap Push Ups

10 Scorpions (per side)

Conditioning

Metcon (6 Rounds for reps)

Every 4:00 for 12:00 (3 Rounds):

1:00 Max Single Unders

1:00 Rest

1:00 Max Hollow Rocks

1:00 Rest

RX+

DU

Weightlifting

Front Squat (12:00 to Build to 5RM)

WOD (Workout of the Day)

Metcon (Time)

15-12-9-6-3

Power Clean (115/75)

Wall Ball (20/14 to 10/9)

RX+

Power Snatch (115/75)

Wall Ball (30/20)

Mobility

:90 Couch Stretch (per leg)

C2 – CrossFit

Warm-up

(No Measure)

Carry something to new box…. 🙂

WOD (Workout of the Day)

Metcon (Time)

No seriously….please carry something to the new box!!!

Metcon (AMRAP – Rounds and Reps)

3 Person Team WOD

Buy In:

2:00 Max Burpees

Then 20:00 AMRAP

60 Slam Balls (30/20)

60 Goblet Squat (30/20)

200m Run

Buy Out:

2:00 Max Push Ups
3 Separate Scores

For SB and GS must rotate every 20 reps

Each athlete runs 200m

Cannot start next round until all 3 athletes back from run***

C2 – CrossFit

Final Group WOD from Garage is the Final Group WOD of the Original C2 Underground Box***

Warm-up

(No Measure)

200m Jog

+

20m Walking Lunges

20m Walking RDL

20m Walking Quad Stretch

20m Walking Spider Man Lunges

20m Gate Openers

+

5:00

5 Bird Dogs/Side

5 Push Ups

5 Supermans

5 Air Sqauts w/ :03 Pause

Weightlifting

Power Clean/Front Squat/Thruster (3.3.3; Rest 2:00 btw sets)

WOD (Workout of the Day)

Final Garage WOD (Time)

18-12-6

Thruster (95/65)

Burpee

400m Run

RX+

Thruster = (115/85)

Burpee = Bar Facing Burpee

Mobility

:90 Couch Stretch (per leg)

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

5:00 @ Moderate Pace

10 Squats

10 Scap Push Ups

10 Shoulder Reach Throughs (per side)

10 Cobras

C2 Mash

Metcon (AMRAP – Rounds and Reps)

At the 0:00

5:00 AMRAP

7 Squat Cleans (95/65)

7 Pull-ups

Metcon (AMRAP – Rounds and Reps)

At the 10:00

5:00 AMRAP

5 Power Cleans (95/65)

5 HSPU or HRPU

Metcon (AMRAP – Rounds and Reps)

At the 20:00

5:00 AMRAP

AMRAP 5 minutes of:

10 Calorie Row

10 Lateral Hops over 12″ Hurdle

Metcon (AMRAP – Rounds and Reps)

At the 30:00

5:00 AMRAP

10 Slam Balls (30/20)

10 Alt. Mtn Climbers (R/L = 1)

Mobility

2:00 Quad Smash w/ Barbell (each leg)

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

5 Air Squats

5 Air Squats w/ :03 Pause

5 Squat Jumps

x 2

+

20m Bear Crawl

20m Duck Walk

20m Lateral Lunges

Conditioning

Metcon (6 Rounds for reps)

1:00 ME WB (24/20)

1:00 Rest

1:00 ME Flutter Kicks (R/L = 1)

1:00 Rest

x 3

RX+

WB = (30/20)

FK = T2B

Weightlifting

Strict Press + Push Press + Push Jerk (3.3.3; rest 2:00)

**Bar starts on the ground

Moderate Load

Not a 3RM

WOD (Workout of the Day)

Metcon (6 Rounds for reps)

1:00 ME KBS (1.5/1)

1:00 Rest

1:00 ME Goblet Squats (1.5/1)

1:00 Rest

x 3

RX+

KBS = Alt. KB Snatches (R/L=1)

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Frankensteins w/ toe touch

20m Inch Worms

20m Gate Openers

20m Walking Lunges w/ Rotation

+

10 Primal Pass Throughs

10 Scorpions per side

10 Cobras

+

:60 Childs Pose

Core Training

Tabata Hollow Rocks (AMRAP – Reps)

Score Lowest Round

Weightlifting

Deadlift (10:00 to Build to Moderate 5 Rep Load)

***Not a 5RM

WOD (Workout of the Day)

Metcon (Time)

15-12-9-6-3

DL (135/95)

3-6-9-12-15

BJ/SD (24/20)

RX+

DL = (185/135)

BJ = (30/24)

Mobility

:90 Banded Hamstring Pull (per leg)

C2 – CrossFit

WOD (Workout of the Day)

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

C2 – CrossFit

WOD (Workout of the Day)

Metcon (Time)

Regional Team Event 7(ish)

6 person teams

For time, each athlete moves through stations of:

A. 30 Calorie row

***Deadlift hold while trailing teammate rows (185/135)

B. 30 HSPU or 50 HRPU

***Handstand hold while trailing teammate performs HSPU

C. 30 T2B or 50 V-Ups

***Static hang while trailing teammate performs toes-to-bars

D. 50m overhead walking lunge (45/25)
5:00 AMRAP at each station

2 people working….2 people resting….2 people in static holds

Exception of 50m Walking Lunge…2 people working….4 people resting

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

6:00 Ring Around the Rosey

Athlete in middle of circle holds plate pinch (35/25) as long as possible. Group around athlete holds squat and passes 20# WB around until athlete drops plates

Gymnastics

Core Interval (No Measure)

:20 Left Plank

:20 Right Plank

:20 Front Plank

:20 Hollow Body

:20 Super Man

:20 Rest

x 3

Conditioning

Metcon (AMRAP – Rounds and Reps)

5:00 Partner Relay
Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. Partner 1 does 6 V-Ups as quickly as possibly while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to crab walk all the way across the gym upon completion of the V-Ups to tag in their partner.

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

20:00 Partner WOD

400m Run

30 Slam Balls

20 Alt. Mountain Climbers
Alt. movements

Partner A Completes Run….partner B completes SB….Partner A completes Mtn Clmbs….Partner B runs….

Mobility

2:00 Ql/Psoas Smash with Lax Ball

C2 – CrossFit

Warm-up

200m Jog

Bring Sally Up (No Measure)

Use slam ball (30/20)

Song Credit:

“Flower” by Moby

C2 Mash

Metcon (No Measure)

Clock starts at 0:00

21-15-9

Sumo DL w/ KB (2/1.5)

Step Ups (24/20)

at 10:00

Tabata Push Ups

at 16:00

12:00 EMOM

E- 16 Alt. SA KBS (1.5/1)

O- 10 Cals on Rower or AD

at 32:00

Tabata Hollow Rocks

Mobility

2:00 Olympic Wall Squat Therapy