Month: August 2015

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

1 Lap Bear Crawls

1 Lap Walking Quad

1 Lap Walking RDL

1 Lap Gate Openers

+

2 Rounds

10 Super Mans

10 Spider Man Lunges (per side)

10 Aqua Mans

10 PVC Pass Throughs

10 Shoulder Reach Throughs

Metcon

Metcon (AMRAP – Reps)

Tabata HRPU

Weightlifting

Push Press (1 x 10 @ 40%)

Push Press (1 x 8 @ 50%)

Push Press (1 x 6 @ 60%)

Metcon

Metcon (AMRAP – Reps)

Teams of 3

18:00

Row (Cals)

Wall Balls (20/14)

Hang Power Cleans (95/65)
Score will be accumulation of reps/cals over total 18:00 for teams of 3.

Every 2:00 must rotate stations**

1:00 Rest Btw Stations***

Mobility

Quad Smash w/ Barbell

C2 – CrossFit

Warm-up

(No Measure)

100m Jog

100m Skip

10m Backwards

+

2 Rounds:

10 Scap Push Ups

10 Scorpions (5/side)

10 Cat/Cows

10 Bow/Bends

+

5:00 Guys vs Girls

Hot Potato Wall Ball Style

(Most rotations wins!!)

(Losing team has a surprise penalty….)

Metcon

Metcon (AMRAP – Reps)

Tabata Hanging Knee Raises

RX+

Tabata T2B

**Scaled

Tabata Supine Knee to Elbow

Weightlifting

Tempo Squat @ 23X1

**Wear Hip Circle for All Reps**

Back Squat (1 x 10 @ 40%)

Back Squat (1 x 8 @ 50%)

Back Squat (1 x 6 @ 60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

14:00 Partner AMRAP

7 Russian KBS (1.5/1)

7 Burpees to a Plate

50m SA Waiters Carry (25m R/25m L)
Rotate after each movement***

Mobility

Foam Roll or Lax Ball Smash T-Spine

C2 – CrossFit

Metcon (Time)

“Round Robin”

In teams of 2:

Partner A- 50 Burpees

Partner B- 50 Wall Balls (20/14)

(then switch)

Run 200m as a team …then…

Partner A- 40 KB Swings (1.5/1)

Partner B- 40 Box Jumps (24/20)

(then switch)

Run 200m as a team …then…

Partner A- 30 Goblet Squats (1.5/1)

Partner B- 30 Pull ups (60 ring rows)

(then switch)

Run 200m as a team …then…

Partner A- 20 Double Unders (60 Singles)

Partner B- 20 Thrusters, (95/65)

(then switch)

Run 200m as a team …then…

Partner A- 10 Calories on Rower

Partner B- 10 Alternating Jumping Lunges per leg

(then switch)

Run 200m as a team

*Once someone has finished their “set” (say on the box jumps) they can help their partner with their remaining reps

*30 minute time cap

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Backwards Jog

Lap Frankensteins w/ Toe Touch

Lap Gate Openers

Lap Spider Man Lunges

+

2 Rounds

10 Air Squats w/ Hip Circle

10 Lateral Steps w/ Hip Circle (per side)

10 Scap Push Ups

10 Shoulder Reach Throughs

10 Cat/Cows

Conditioning

Metcon (Weight)

2 Rounds:

20 RLESS (per leg)

Rest :60

:60 Squat Therapy on Rack

Rest :60

15 Unsupported L-Sit Presses

Rest :60
List weight used in per arm for RLESS

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

15:00 Partner AMRAP

5 HRPU

10 Russian KBS (1.5/1)

15 Air Squats

RX+

HRPU = HSPU

Russian KBS = American

Air Squats = Alt. Pistols
**Alt. Full Rounds

**Score total rounds/reps for team

Mobility

:90 Quad Smash w/ Barbell (per leg)

C2 – CrossFit

Re-Test of Week 1
***Compare to 7/23/2015

Warm-up

(No Measure)

200m Jog

+

2 Rounds

6 Air Squats w/ :03 Pause

6 PVC Pass Throughs

6 Bird Dogs (per side)

6 Squat Jumps

6 Bow & Bends

C2 Mash

Metcon (Time)

With running clock….

@ 0:00

21-15-9

PC (95/65)

HRPU

RX+

HRPU = HSPU
Then…

@ 10:00

Tabata Sit Ups (AMRAP – Reps)

Score lowest round
Then…

@ 16:00

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

20 Goblet Squats (1.5/1)

15 Russian KBS

10 Burpees

RX+

(2/1.5)
Then…

@ 26:00

Tabata Hollow Rocks (AMRAP – Reps)

Score Lowest Round
Then…

@ 32:00

Metcon (No Measure)

10:00 EMOM

Even – 10 Box Jump/Step Downs

Odd – 100m Sprint

Mobility

Foot Smash w/ Lax Ball (:90 per foot)

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

1 Lap Bear Crawl

1 Lap Spider Man

1 Lap Lunges w/ Rotation

1 Lap Inch Worms

+

10 Air Squats w/ Hip Circle

10 Scap Push Ups

10 Bird Dogs (per side)

10 Cat/Cows

Conditioning

Mountain Climbers (:30 ME/:30 Rest x 3)

Weightlifting

Floor Press (10:00 Build to HS)

WOD (Workout of the Day)

Kristin’s B-Day WOD (3 Rounds for reps)

Every 8:00 for 24:00 (3 Rounds)

400m Run

15 FS (95/65)

15 Box Jump (24/20)

400m Run

(Bar comes from the ground)

RX+

FS = 10 FS @ (135/95)

BJ = 10 Alt. Front Rack Lunges (135/95)

Mobility

:60 Hamstring Smash w/ Lax Ball or BB (per leg)

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Gate Openers

Lap Frankenstein’s W/ Toe Touch

Lap Walking Quad Stretch

Lap Spider Man Lunges

+

:90 Childs Pose

(:30 Fwrd/:30Left/:30Right)

+

:60 Banded OH Distraction (per arm) or

:60 Banded Wrist Mobility (per arm)

Core Training

Tabata Front Leaning Rest (No Measure)

RX+ = WTD Planks

Weightlifting

Thruster (10:00 Build to HS)

WOD (Workout of the Day)

Metcon (5 Rounds for reps)

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

3:00 to Complete:

400m Run

Max Single Unders

1:00 Rest/Walk

RX+

Max DU

Mobility

:60 Posterior Delt Smash w/ Lax Ball

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Walking Quad

Lap Spider Man Lunges

Lap Frankenstein w Toe Touch

Lap Gate Openers

+

2 Rounds:

10 Squats w/ Hip Circle

10 Lateral Lunges w/ Hip Circle (per side)

3 Hawaiian Squats (per leg)

:30 Squat Rack Therapy

Conditioning

Metcon (4 Rounds for reps)

2 Rounds:

2:00 ME WB (20/14)

:60 Recovery

2:00 ME Sit Ups

:60 Recovery

Weightlifting

Back Squat (Build to Max 20 Reps)

No more than 3 attempts***

WOD (Workout of the Day)

Metcon (Time)

21-15-9

Thruster (95/65)

HRPU
RX+

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Mobility

:60 Banded or Elevated Leg Pigeon (per leg)

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

4-5 Person Teams:

5:00 per Station

Station 1:

Build to HS Sled Push (per TM)

Score Total Pounds on Sled***

***Extra .25 for every HRPU performed***

Station 2:

Max Burpees (per TM)

Score total reps

Station 3:

Max Tire Flips (per team)

Score total flips

Station 4:

Max Cals (3 AD + 1-2 Rowers)

Score total cals

Station 5:

Max Pulls (per team)

Ring Pull = 1 Rep

Pull Up = 2 Reps

CTB = 3 Reps

Score total points

**1:00 between stations**

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Backwards Jog

Lap Frankensteins w/ Toe Touch

Lap Gate Openers

Lap Spider Man Lunges

+

2 Rounds

10 Air Squats w/ Hip Circle

10 Lateral Steps w/ Hip Circle (per side)

10 Scap Push Ups

10 Shoulder Reach Throughs

10 Cat/Cows

Conditioning

Metcon (Weight)

2 Rounds:

18 RLESS (per leg)

Rest :60

12 Med Ball or Foam Roller Hamstring Curls

Rest :60

100m FW (Heavy)

Rest :60
List weight used in per arm for RLESS

WOD (Workout of the Day)

Metcon (5 Rounds for reps)

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

2:00 AMRAP

10 Wall Balls (20/14)

10 Box Jump/Step Downs (24/20)

10 Burpees

2:00 Rest/Walk

RX+

2:00 AMRAP

10 Alt. KB G20 (1.5/1)

20 Burpee Box Jumps (24/20)

2:00 Rest/Walk

Mobility

:90 Banded Hamstring Stretch (per leg)