Month: June 2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

1 Lap Spider Man Lunges

1 Lap Gate Openers

1 Lap Knee Pulls

1 Lap RDL

1 Lap Walking Quad Stretch

1 Lap Inch Worms

+

:60 Pec Smash w. Lax Ball (per side)

Gymnastics

Weighted Dips (Every 2:00 for 6:00 3 @3030 (Add wght from lst wk))

If no Dips:

:05 Hold at Top

:05 Hold at Bottom

x 5

+

10 Bench/Box Dips

(One or both elevated leg(s), straight legs)

10 Feet Elevated Ring Push Ups

x 2

Weightlifting

Push Jerk (Every 2:00 for 6:00 (3 Sets))

Add (5-15# Frm last week)

Split Jerk (Every 2:00 for 6:00 (3 Sets))

Add (5-15# Frm last week)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

3 sets @ 80%

(Note: keep below redline at all times)

:30 Slam Balls (30/20)

:30 Pull Ups

:30 Burpees

:30 Singe Unders

:30 Lunges

Rest 2:30

RX+

SB = Wtd Jumping Squats (45/25)

PU = CTB

Burpees = Burpee Box Jump Over (24/20)

SU = DU

Lunges = Wtd. Jumping Lunges (45/25)

Mobility

:90 Shoulder Smash with Lax Ball

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

1 Lap Frankensteins w/ Toe Touch

1 Lap Butt Kickers

1 Lap Spider Man Lunges

1 Lap Bear Crawl

+

:60 Quad Smash w. Barbell

(per leg)

Weightlifting

5:00 Tech Work on Clean (Full)

Clean (3 x 3 (Add 5-15# from last week))

WOD (Workout of the Day)

Metcon (4 Rounds for time)

Every 5:00 for 20:00 (4 Sets)

400m Run

100m OH Plate Carry (45/25)

5 Wall Walks

(Time Cap each round at 4:30)

RX+

Every 5:00 for 20:00 (4 Sets)

400m Run

100m FW (2/1.5)

10 HSPU

Mobility

:60 Banded OH Distraction

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

1 Lap Walking Lunges

1 Lap Gate Openers

1 Lap Walking Quad Stretch

1 Lap Frankensteins w/ toe touch

1 Lap Bear Crawl

+

10 Air Squats

10 Air Squats w/ :03 Pause

10 Squat Jumps

+

:60 Spider Man Lunge (per leg)

Conditioning

Metcon (4 Rounds for reps)

Every 4:00 for 8:00 (2 Rounds):

1:00 Max Single Unders

1:00 Rest

1:00 Max Burpees to a Plate

1:00 Rest

RX+

SU = DU

Burpees over Hurdle/Bar

Weightlifting

Front Squat (3 x 2 (Add 5-15# From Last Week))

WOD (Workout of the Day)

Metcon (Time)

3 RFT

12 Power Clean (95/65)

12 Sit Ups

12 Lunges (per leg)

RX+

PC (135/95)

Sit Ups = T2B

Lunges = Plate OH Lunges (45/25)

Mobility

:60 Psoas/QL Band Smash w/ Lax Ball (per side)

C2 – CrossFit

Metcon (Time)

In teams of two.

Buy in: 400m run with wall ball (both partners run, pass the wall ball as desired)

100 Wall Ball (20/14)

100 Push-ups

100 Box Jumps (24/20)

100 Sit-Ups

100 Kettlebell Swings (1.5/1)

Partners may break up the reps in any way they like, but they must complete one exercise before moving to the next and one partner must always be in plank.

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m

+

4 Laps Skipping

4 Laps Lateral Shuffle

+

:90 Squat Jumps (:03 Pause at bottom)

:30 Rest

:90 HRPU @ 2020

:30 Rest

x 2

Gymnastics

Plank Holds (:60 Hold/:30 Rest x 3)

RX+

Wtd Planks

Weightlifting

Deadlift (Every 2:00 for 8:00 (4 Sets) 3 @ 85%)

WOD (Workout of the Day)

Metcon (Calories)

15:00 EMOM:

Minute 1: 8 Hang Squat Cleans (95/65)

Minute 2: :30 Row for Cal

(start the row at :15 finish @ :45)

Minute 3: 6-8 Strict Pull-Ups

RX+

HSC = (135/95)

Strict Pull = Weighted
***Score total cals only****

Mobility

:90 Hip Smash w/ Lax Ball (Per Side)

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

2 Rounds

10 Squats

10 Squats w. :03 Pause

10 Bow and Bends

10 Squat Jumps

+

200m Jog

C2 Mash

Metcon (Time)

For time:

50 BJ/SD (24/20)

40 KBS (1.5/1)

30 WB (20/14)

20 T2B (V-Ups)

10 Burpees

400 m run

10 Burpees

20 T2B (V-Ups)

30 WB (20/14)

40 KBS (1.5/1)

50 BJ/SD (24/20)

Time cap: 45:00

Mobility

2:00 Corpse Stretch

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

1 Lap Spider Man Lunges

1 Lap Gate Openers

1 Lap Knee Pulls

1 Lap RDL

1 Lap Walking Quad Stretch

+

:60 Buddy Assisted Box Front Rack Drill

+

:60 Buddy Assisted Box OH Position Drill

Gymnastics

Weighted Dips (Every 2:00 for 6:00 3 @3030 (Add wght from lst wk))

If no Dips:

:05 Hold at Top

:05 Hold at Bottom

x 5

+

10 Bench/Box Dips

(One or both elevated leg(s), straight legs)

10 Ring Push Ups

x 2

Weightlifting

Push Jerk (Every 2:00 for 8:00 (4 Sets))

Add (5-15# Frm last week)

Split Jerk (Every 2:00 for 8:00 (4 Sets))

Add (5-15# Frm last week)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

EMOM Thruster/Pull Up

Min 1: 1 Thruster(95/65)/1 Lateral Hop Over Bar

Min 2: 2 Thrusters (95/65)/2 Lateral Hops Over Bar

Min 3: 3 Thrusters (95/65)/3 Lateral Hops Over Bar

Until unable to complete assigned reps in minute….

Mobility

:90 QL/Psoas Smash with Last Ball

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jog

2 Laps Skip

2 Laps Lateral Shuffle

+

1 Lap Frankensteins w/ Toe Touch

1 Lap Butt Kickers

1 Lap Spider Man Lunges

1 Lap Bear Crawl

+

:60 per arm:

Banded Front Rack

or

Tricep Smash

Weightlifting

5:00 Tech Work on Clean (Full)

Clean (3 x 3 (Add 5-15# from last week))

WOD (Workout of the Day)

Metcon (4 Rounds for time)

Every 5:00 for 20:00 (4 Sets)

400m Run

20 Russian KBS (1.5/1)

80 Single Unders

(Time Cap each round at 4:30)

RX+

Every 5:00 for 20:00 (4 Sets)

400m Run

20 Russian KBS (2/1.5)

40 Dubs

Mobility

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

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

1 Lap Walking Lunges

1 Lap Gate Openers

1 Lap Walking Quad Stretch

1 Lap Frankensteins w/ toe touch

1 Lap Bear Crawl

+

10 Air Squats

10 Air Squats w/ :03 Pause

10 Squat Jumps

+

:60 Spider Man Lunge (per leg)

Conditioning

Metcon (6 Rounds for reps)

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

1:00 Max Plank Hold

1:00 Rest

1:00 Max Hollow Rocks

1:00 Rest

RX+

Plank = Mountain Climbers

HR = 4-Count Flutter Kicks

Weightlifting

Front Squat (3 x 3 (Add 5-15# From Last Week))

WOD (Workout of the Day)

Metcon (Time)

5 RFT

15 Wall Balls (20/14)

10 BJ/SD (24/20)

5 Burpees

RX+

WB = (30/20)

BJ = Wtd Squat Jump (30/20)

Burpee Slam Ball (30/20)

Mobility

:90 Quad/VMO Smash w/ Lax Ball

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

Starting at 0:00

6:00 AMRAP (parking lot – with Mike)

50m farmers walk

10 step up step downs (24/20)

5 push ups

***Partners alternate movements for total rounds

Metcon (AMRAP – Rounds and Reps)

Starting at 10:00

6:00 AMRAP (in box with Zac)

10 wall balls

100m row sprint

10 mountain climbers

***Partners rotate movements for

Total rounds

Metcon (AMRAP – Rounds and Reps)

Starting at 20:00

6:00 AMRAP (on field or in park parking lot with Kristin)

3 burpees

Suicide run

***Partner A completes full round, then partner B completes full round