06/19/2015

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m

+

4 Laps Skipping

4 Laps Lateral Shuffle

+

:90 Air Squats

:30 Rest

:90 Mountain Climbers

:30 Rest

x 2

Gymnastics

Hollow Rocks (Tabata)

Weightlifting

Deadlift (Every 2:00 for 8:00 (4 Sets) 3 @ 80%)

WOD (Workout of the Day)

Metcon (Calories)

Every minute, on the minute, for 15 minutes:

Minute 1: 8-10 Burpee BJ (24/20)

Minute 2: :30 Row for Cal

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

Minute 3: 6-8 Strict Pull-Ups
***Score total cals only****

Mobility

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

06/18/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Skipping

20m Backwards Run

20m Karaoke

20m Broad Jump

+

10 Squats

10 Squats w. :03 Pause

10 Bow and Bends

10 Squat Jumps

C2 Mash

Metcon (Time)

Starting at 0:00

21-15-9

Box Jump/Step Downs (24/20)

Pull ups

100 m run after each round

Metcon (Time)

Starting at 10:00

21-15-9

Alternating Walking lunges

Toes to Bar

100 m run after each round

Metcon (Time)

Starting at 20:00

21-15-9

Wall Balls

Burpees

100m run after each round

Metcon (AMRAP – Reps)

Starting at 30:00

2:00 Max Effort Single Unders

RX+

Dubs

Mobility

2:00 Corpse Stretch

06/17/2015

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

+

: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 Close Grip 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)

12:00 AMRAP @ 85%

6 HSPU or Strict Press (75/55)

12 Goblet Squats (1.5/1)

36 DU (108 Singles)
Bar for strict press comes from the ground

Mobility

:90 QL/Psoas Smash with Last Ball

06/16/2015

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 (AMRAP – Rounds and Reps)

20:00 Partner AMRAP

5 TnG C&J (95/65)

10 UB WB (20/14)

50m Waiters Carry (1.5/1)

RX+

C&J = 5 TnG PS + OHS (95/65)

WB to 11′ Target

Waiters Carry = Double Arm

Mobility

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

06/15/2015

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 HRPU

1:00 Rest

1:00 Max V-Ups

1:00 Rest

RX+

EROM Push Ups

T2B/GHD

Weightlifting

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

WOD (Workout of the Day)

Metcon (Time)

5 RFT:

15 Russian KBS (1.5/1)

15 Burpees to Plate

RX+

Russian = American

Bar Facing Burpees

Mobility

:90 Quad/VMO Smash w/ Lax Ball

Team WOD

C2 – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

25 minute AMRAP

5 Pull Ups

10 Wall Balls (20/14)

15 Burpees

+

400m runs

Two team members work through pull ups, wall balls and burpees while third team member runs 400m. Score is total rounds plus total 400m runs.

06/12/2015

C2 – CrossFit

Warm-up

Warm-up (No Measure)

4 Laps Jog

4 Laps Lateral Shuffle

+

1 Lap Butt Kickers

1 Lap Skipping Knee Pulls

1 Lap Karaoke

+

2 Sled Laps (Moderate)

or 2 Laps Strength Axle

Gymnastics

L-Sit (5:00 Practice)

Paralletes/Rings/Dip Bars/L-Hang

Weightlifting

Deadlift (Every 3:00 for 9:00 3 @ 75%)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP @ 75%:

Run 200m

12 Back Squats (95/65)

6 Burpees

RX+

(135/95)

Burpees over Bar
Bar comes from the ground***

Mobility

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

06/11/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Frankensteins w/ Toe Touch

20m Knee Pulls

20m Walking Quad

20m Lateral Lunges

20m Butt Kickers

20m Karaoke

+

10 Scap Push Ups

10 Cobras

10 Scorpions

10 Spider Man Lunges (5/side)

C2 Mash

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP @ 75%

25 Box Jump/Step Downs (24/20)

200m run

25 KBS (1.5/1)

200m run

25 T2B (K2E of V-Ups)

200m run

25 WB (20/14)

200m run

25 Burpees

200m run

Mobility

2:00 Corpse Stretch

06/10/2015

C2 – CrossFit

Clean and Jerk (Every 2:00 for 10:00 (5 Sets) 5 TnG C&J (135/95))

Pendlay Row ( Every 3:00 for 9:00 (3 sets) 5 Pendlay Rows)

Back Squat (Every 3:00 for 9:00 5 Back Squat (@80%)(3 Sets))

Conditioning

Metcon (Time)

For Time:

50 GHD

50 Cals on Rower

06/09/2015

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

+

10 Wall Balls

10 Squat Jumps

10 Wall Balls

10 Mountain Climbers (per side)

Gymnastics

Farmer’s Carry (50m Walk (2/.1) x 3)

(Rest while parter walks)

Weightlifting

5:00 Tech Work on Clean (Full)

Clean (Every 2:00 for 6:00 (3 Sets) 3 Cleans @ 75%)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

1:00 ME WB (20/14)

1:00 Rest

1:00 ME Row/AD (Cals)

1:00 Rest

1:00 ME Box Jumps (24/20)

1:00 Rest

x 2

Mobility

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