05/20/2015

C2 – CrossFit

Warm-up

400m Jog

Roxanne (No Measure)

Burpees

Conditioning

Front Squat (3-5 Every 2:00 for 8:00 (5 Sets))

(Note: Moderate Weight; focus on speed)

Bar Starts on the ground

WOD (Workout of the Day)

Partner Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

5 Pull-ups

10 Push-ups

15 Squats

(Note: Alternate Rounds btw Partners)

Mobility

2:00/hip smash with lax ball

05/19/2015

C2 – CrossFit

Warm-up

Rowling (No Measure)

To get a perfect strike athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m
5 Rounds Each

Note:

Complete 5 Inch Worms + 5 Squat Jumps between each round

Every M off 100 athletes must complete 1 burpee

Conditioning

Metcon (No Measure)

Every 4:00 for 28:00

Alternating Rounds:

250m Row

15 KBS (1.5/1)

10 Alt. SA KB Press

&

400m Run

12 Box Jump Overs (24/20)

Mobility

2:00/shoulder Barbell Smash

05/18/2015

C2 – CrossFit

De-Load Week Day 1

Warm-up

(No Measure)

200m Jog

200m Skip

200m Backwards

+

5 Wall Walks

4 Slam Balls

3 Jumping Lunges (per leg)

2 Lap Spider Man Lunges

1 Lap Bear Crawl

Core Training

Tabata Sit Ups (AMRAP – Reps)

Score lowest round

Weightlifting

Bear Complex (1 Complex Every 2:00 for 8:00 (5 Sets))

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
(Moderate load: No misses)

WOD (Workout of the Day)

Metcon (No Measure)

24:00 EMOM

Min 1: 50m FW (1.5/1)

Min 2: 10 Burpees

Min 3: 15 Wall Balls

Mobility

2:00 Frog Stretch

05/16/2015

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

Partner 25:00 AMRAP

20 Wall-ball (20/14)

20 KBS (1.5/1)

20 Sit-ups

20 Jumping Lunges

20 Pull-ups

20 HRPU

20 Squats

@10:00\15:00 mark both teammates run 400m
The athlete that begins the 20 reps must complete the 20 reps and you must switch each exercise.

05/15/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

10 Hip Circle Squats

10 Hip Circle Lateral Steps (5/Leg)

10 Squat Jumps

10 Push Ups

x 2

+

200m Jog

Weightlifting

Close Grip Bench (Build to HS)

Gymnastics

Knees To Elbow (3 x 6-8)

Scaled:

Hang Knee Raises

3 x 6-8

WOD (Workout of the Day)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Compare to 4/8/15

Mobility

:60 Banded Spiderman Man (per leg)

or

:60 Hip Smash w/ Lax Ball (per leg)

05/14/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Frankensteins w/ Toe Touch

20m Walking Spider Mans

20m Walking Quad

20m Walking RDL

20m Gate Openers

+

20 Air Squats w/ :03 Pause

20 Alt Shoulder Reach Throughs

20 Cobras

C2 Mash

Metcon (Time)

Starting @ 0:00

21-15-9

Wall Ball

Burpees
At 10:00

Tabata Hollow Rocks (AMRAP – Reps)

Score Lowest Round
At 20:00

10:00 AMRAP Box Jump/SD (AMRAP – Reps)

24/20
at 34:00

Tabata Sit Ups (AMRAP – Reps)

Score lowest round

05/13/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Walking Lunges

20m Frankenstein’s (w/ toe touch)

20m Gate Openers

20m Walking Quad Stretch

+

10 Bow & Bends

10 Scap Push Ups

+

:60 Banded OH Distraction

+

:60 Childs Pose

Weightlifting

Push Press (Build to HS)

Weighted Pull-ups (Build to HS)

Scaled:

3 x 15 Ring Rows w/ Weighted Vest

5 x 5 Self-Assisted Pull Ups w/ Vest

+

1 ME Chin Over Bar Hold

WOD (Workout of the Day)

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Time Cap 15:00

Mobility

2:00 Quad Smash w/ Bar or Foam Roller

05/12/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Walking RDL

20m Walking Quad Stretch

20m Spider Man Lunges

20m Gate Openers

20m Bear Crawl

+

10 Primal Pass Throughs

10 Spider Man Lunges (5/Leg)

10 Unilateral Bridge Drills (5/Leg)

x 2

Weightlifting

(No Measure)

5:00 Power Clean Tech Work

Power Clean (10:00 Build to HS)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

25:00 @ 75%:

200m FW (1.5/1)

20 Step Ups (24/20)

:30 Side Bridge (R)

:30 Side Bridge (L)

RX+

200m Plate OH Walk (45/25)

200m Run

:60 Elevated Plank

Mobility

Adductor Smash w/ Barbell or Rumble Roller

:60 per leg

05/11/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Spider Mans

20m Walking Quad Stretch

20m Walking RDL

+

10 Air Squats w/ Hip Circle

10 Lateral Steps w/ Hip Circle (5/Leg)

10 Scap Push Ups

10 Cobras

Weightlifting

Back Squat (10:00 Build to HS)

Back Squat (NME Tester) (AMRAP – Reps)

AMRAP 85% of BS 1RM
Tempo: 2020

WOD (Workout of the Day)

Metcon (14 Rounds for reps)

:30 Row (Cals)

:30 Rest

:30 WB (20/14)

:30 Rest

x 7
**Compare to 4/6/15

Mobility

:90 Frog Stretch

05/09/2015

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

25:00 AMRAP

Teams of 3

Complete:

40 Air squats

30 Sit ups

20 Hand Release Push ups

10 Pull Ups

Partner B Holds 1.5 Pood KB in Front Rack…Partner C Holds 1 Pood KB in Front Rack….Partner A Completes entire Round.
Partner A moves to 1 pood KB….Partner B works on chipper while Partner C moves up to 1.5 Pood KB….then Partner C works on chipper….Partner A is up to 1.5 pood kb and Partner B is on 1 pood KB

If anyone holding the kb drops from front rack, the member doing WOD1 must stop working and wait till all members are in front rack again.