07/09/2015

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

20m Walking Lunges

20m Walkin Quad Stretch

20m Walking RDL

20m Gate Openers

20m Spider Man Lunges

+

2 Rounds Not for Time

10 Air Squats w/ Hip Circle

10 Lateral Lunges w/ Hop Circle (per side)

10 Squat Jumps

10 Scap Push Ups

C2 Mash

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Mobility

2:00 Corpse Stretch

07/08/2015

C2 – CrossFit

Weightlifting

Snatch (Build to HS)

Clean and Jerk (Build to HS)

07/07/2015

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 (10:00 Build to HS)

WOD (Workout of the Day)

Metcon (4 Rounds for time)

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

400m Run

50 Single unders

10 Slam Balls

10 Burpees

(Time Cap each round at 4:30)

RX+

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

400m Run

25 Dubs

4 T2B + 3 PU + 2 CTB (Complex)

Mobility

:60 Banded OH Distraction

07/06/2015

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 (4 Rounds for reps)

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

1:00 Max KBS (1.5/1)

1:00 Rest

1:00 Max HRPU

1:00 Rest

RX+

KBS = (2/1.5)

HRPU = HSPU

Weightlifting

Front Squat (Build to Heavy 5 Rep)

WOD (Workout of the Day)

Metcon (Time)

3 RFT

15 Burpees

15 Sit Ups

15 Goblet Squats (1.5/1)

15 Supermans

RX+

3 RFT

15 Burpee Box Jump (24/20)

15 T2B

15 Goblet Squats (2/1.5)

15 Mountain Climbers (R/L = 1)

Mobility

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

C2 In-House Comp 3.0

C2 – CrossFit

WOD (Workout of the Day)

Metcon (Weight)

Running Clock:

0:00-4:00

RX = Find Max Clean

RX+ = Find Max C&J

Metcon (AMRAP – Rounds and Reps)

4:00-8:00

AMRAP

100m Row Sprint

5 Burpees over Erg

Metcon (AMRAP – Reps)

8:00-10:00

RX

Max Front Squats (From Ground)

(75/55)

RX+

Max Thrusters (95/65)

Metcon (AMRAP – Reps)

10:00 AMRAP

Buy In:

RX = 200 Singles

RX+ = 100 Dubs

Then….

50 Wall Balls

50m Sprint

40 KBS (RX) Alt KB Snatch (RX+)

50m Sprint

30 HRPU (RX) Deficit HSPU (RX+)(4”/2”)

50m Sprint

20 Pull Ups/Ring Rows (RX) CTB (RX+)

50m Sprint

10 Box Step Over (24/20) (RX) BJO (24/20) (RX+)

50m Sprint
**Scoring on last AMRAP

Possible

400 reps possible per round for RX

300 reps possible per round for RX+

10 reps for every 50m Sprint completed

07/03/2015

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m

+

4 Laps Skipping

4 Laps Lateral Shuffle

+

:90 Mountain Climbers

:30 Rest

:90 HRPU

:30 Rest

x 2

Weightlifting

Deadlift (Every 3:00 for 9:00 (3 Sets) 2 @ 90-95%)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

Partner 20:00 AMRAP:

“Running Cindy”

Run 400 Meters

5 Pull-Ups

10 Push-Ups

15 Air Squats
Only one person may be running at a time. While one partner runs, the partner inside the gym should be working through as many rounds as possible of “Cindy” Partners then switch roles once the running partner has returned.

***Only score total rounds of Cindy

Mobility

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

07/02/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Reverse Lunges

20m Skipping

20m Spider Man Lunges

20m Skipping Knee Pulls

20m Inch Worms

20m Sprint

C2 Mash

Metcon (AMRAP – Rounds and Reps)

Starting at 0:00

6:00 AMRAP

10 Box Jump/Step Downs (24/20)

10 Pull Ups

100 m run

Metcon (AMRAP – Rounds and Reps)

Starting at 10:00

6:00 AMRAP

10 Walking Lunges w/ plate OH (5R/5L)

10 OH plate press (45/25)

100m run

Metcon (AMRAP – Rounds and Reps)

Starting at 20:00

6:00 AMRAP

10 Wall Balls (20/14)

10 Burpees

100m run

Metcon (AMRAP – Rounds and Reps)

Starting at 30:00

6:00 AMRAP

10 T2B

10 Dubs (30 singles)

100m run

Mobility

2:00 Corpse Stretch