08/20/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

2 Rounds

6 Air Squats w/ :03 Pause

6 Cat/Cows

6 Bird Dogs (per side)

6 Squat Jumps

6 Bow & Bends

C2 Mash

Metcon (Time)

With running clock….

@ 0:00

21-15-9

Goblet Squats (1.5/1)

KBS (RX+ = Alt. KB Snatch)

100m Suitcase Carry
Then…

@ 10:00

Tabata Sit Ups (AMRAP – Reps)

Score lowest round
Then…

@ 16:00

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

20 Alt. Jumping Lunges

15 Burpee to Plate

10 OH Plate Press (45/25)
Then…

@ 26:00

Tabata Hollow Rocks (AMRAP – Reps)

Score Lowest Round
Then…

@ 32:00

Metcon (AMRAP – Reps)

12:00 Alt. EMOM

Min 1: 8-10 Pull Ups

Min 2: :30 Plank Hold

Min 3: :30 Mountain Climbers

Mobility

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

or

Calf Smash w/ Lax Ball (:90 per calf)

08/19/2015

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 Elevator Air Squats

+

10 Air Squats w/ Hip Circle

10 Scap Push Ups

10 Bird Dogs (per side)

10 Cat/Cows

Conditioning

Supermans (:30 ME/:30 Rest x 3)

Weightlifting

Floor Press (2 Every 2:00 for 6:00 (3 Sets) @ 95+%)

WOD (Workout of the Day)

Metcon (3 Rounds for reps)

3 Rounds:

:60 ME Row (Cals)

:30 Rest

:60 ME Russian KBS (1.5/1)

:30 Rest

:60 ME HRPU

:30 Rest

RX+

Russian = American KBS

HRPU = HSPU

Mobility

:60 Pec Smash w Lax Ball (per pec)

or

:60 Banded Lateral Opener (per arm)

08/18/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Gate Openers

Lap Frankenstein’s W/ Toe Touch

Lap Walking Quad Stretch

Lap Reverse Lunges w/ Rotation

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 Hollow Rocks (AMRAP – Reps)

Score Lowest Round

Weightlifting

Thruster (2 Every 2:00 for 6:00 (3 Sets) @ 95+%)

WOD (Workout of the Day)

Metcon (4 Rounds for time)

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

400m Run

9 DL (95/65)

6 HPC (95/65)

3 S20 (95/65)

RX+

(135/95)

Mobility

:60 Quad Smash w/ BB (per leg)

08/17/2015

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:

:90 ME Slam Balls (20/10)

:60 Recovery

:90 ME Mountain Climbers (R/L=1)

:60 Recovery

Weightlifting

Back Squat (20 Reps)

No more than 3 attempts***

(Add 5-10# from last session)

WOD (Workout of the Day)

Metcon (Time)

21-15-9

Front Squat (95/65)

Burpee to Plate

RX+

FS = OHS (95/65)

Burpee over Bar

Mobility

:60 Banded Spider Man Lunges (per leg)

08/15/2015

C2 – CrossFit

WOD (Workout of the Day)

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 Step-ups

100 Sit-Ups

100 Kettlebell Swings (1.5/1)

RX+

WB = 30/20# SB

KB = (2/1.5)
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.

08/14/2015

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:

15 RLESS (per leg)

Rest :60

15 Wtd. Bus Drivers (R/L = 1)

Rest :60

:60 Wtd Plank Holds

Rest :60
List weight used in per arm for RLESS

WOD (Workout of the Day)

Metcon (Time)

5 Rounds for Total Time:

20 UB Russian KBS (1.5/1)

Rest :30

8 Elevator Goblet Squats (1.5/1)

Rest :30

8 UB Pulls

(S/A KB Row or Ring Rows or PU)

Rest :30

RX+

5 RFT

20 UB Russian KBS (2/1.5)

8 Elevator Goblet Squats (2/1.5)

8 Pull Ups

Mobility

:60 Banded or Elevated Pigeon Stretch (per leg)

08/13/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

2 Rounds

10 Air Squats w/ :03 Pause

10 Alternating Lunges

10 Bird Dogs (per side)

+

200m Jog

C2 Mash

Metcon (Time)

With running clock….

@ 0:00

21-15-9

Alt. Front Rack Walking Lunges (95/65)

Lateral Hop Over Bar (Over & Back = 1)
Then…

@ 10:00

Tabata Sit Ups (AMRAP – Reps)

Score lowest round
Then…

@ 16:00

Metcon (AMRAP – Reps)

7:00 AMRAP

Ascending Ladder

2 Slam Balls

2 Sit Ups

100m Run

4 Slam Balls

4 Sit Ups

100m Run

6..

6..

100..

…Continue increasing reps by 2 each round

RX+

SB = Heavy Goblet Squats (2/1.5)
Then…

@ 26:00

Tabata Hollow Rocks (AMRAP – Reps)

Score Lowest Round
Then…

@ 32:00

Metcon (AMRAP – Reps)

12:00 Alt. EMOM

Min 1: :30 Row (Cals)

Min 2: :30 DU or SU

Min 3: 10 Box Jump/Step Downs (24/20)

Mobility

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

or

Calf Smash w/ Lax Ball (:90 per calf)

08/12/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

2 Laps Skipping

2 Laps Lateral Shuffle (2 In/2 Facing Out)

1 Lap Spider Man

1 Lap Bear Crawl

+

10 Squat Jumps

+

10 Air Squats w/ Hip Circle

10 Scap Push Ups

10 Bird Dogs (per side)

10 Cat/Cows

Conditioning

Double-Unders (:30 ME/:30 Rest x 3)

Weightlifting

Floor Press (2 Every 2:00 for 6:00 (3 Sets) @ 90%)

WOD (Workout of the Day)

Metcon (No Measure)

12:00 EMOM

8 Russian KBS (1.5/1)

8 Box Jump/Step Downs (24/20)

RX+

8 Pull Ups

8 Burpees

Mobility

:60 QL Smash w Lax Ball (per side)

08/11/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Gate Openers

Lap Frankenstein’s W/ Toe Touch

Lap Walking Quad Stretch

Lap Reverse Lunges w/ Rotation

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

Core Interval (No Measure)

:20 Left Plank

:20 Right Plank

:20 Front Plank

:20 Hollow Body

:20 Super Man

:20 Rest

x 3

Weightlifting

Thruster (2 Every 2:00 for 6:00 (3 Sets) @ 90%)

WOD (Workout of the Day)

Metcon (Time)

5 RFT

10 Push Press (95/65)

30 DU (90 SU)

RX+

PP = (115/75)

Mobility

:60 Shoulder Smash w/ BB

08/10/2015

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:

:75 ME Walking Lunges

:60 Recovery

:75 ME Hanging Knee Raises

:60 Recovery

RX+

Wtd. Walking Lunges = 20/10

HKR = T2B

Weightlifting

Back Squat (20 Reps)

No more than 3 attempts***

(Add 5-10# from last session)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

5 Power Cleans (95/65)

5 HRPU

RX+

PC = (135/95)
5:00 Rest/Walk

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

10 Wall Balls (20/14)

10 Burpees

Mobility

:90 Wall Olympic Squat Therapy