Month: September 2015

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

1 Lap Spider Mans

1 Lap Gate Openers

1 Lap Karaoke

1 Lap Skipping Knee Pulls

1 Lap Bunny Hops

+

2 Rounds

10 PVC Pass Throughs

10 PVC Strict Press

10 PVC Squat Jumps

2 Wall Walks

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

@0:00

10 minute EMOM

3 pulls ups, 5 push ups, 8 air squats

(RX+ 5, 10, 15)

@15:00

10 minute EMOM

Min 1- 100m Sprint

Min 2- :30 max slam balls

@30:00

10 minute EMOM

Min 1- :30 row for calories

Min 2- :30 KBS (RX+ KB snatch)
Score totals for SB.Row.KB Only

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Lateral Shuffle

2 Lap Skipping

+

1 Lap Walking Lunges w/ rotation

1 Lap Skipping Knee Pulls

1 Lap Inch Worms

+

1 Round

50 DU (100 Singles)

10 No Push Up Burpees

10 Squat Jumps

10 Shoulder Reach Throughs

50 DU (100 Singles)

Weightlifting

5:00 Front Rack Mobility

Push Press (3 x 3 @ 80-85%)

WOD (Workout of the Day)

Metcon (5 Rounds for reps)

Every 3:00 for 15:00 (5 Sets)

AMRAP

In :90

Complete 200m Row

then….Max Single Unders

:90 Rest

RX+

20/15 Cals on AD

Double Unders
**Score 5 rounds of Single/Double Unders

Mobility

:90 BB Calf Smash (per leg)

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Walking Quad

Lap Walking RDL

Lap Lateral Lunges

+

2 Rounds

5 PVC Pass Throughs

5 PVC Back Squats

5 PCV DL

5 PVC Thrusters

5 Scap Push Ups

5 Fire Hydrants (per side)

Weightlifting

5:00 Tech Work (Bar Only)

Hang Power Clean (3 x 3 @ 80-85%)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

9:00 AMRAP

9 Deadlifts (75/55)

9 Hang Power Cleans (75/55)

9 Box Jump/Step Downs (24/20)

RX+

(95/65)
***27 reps in round***

Mobility

:90 Frog Stretch

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Bear Crawl

Lap Reverse Gate Openers

Lap Spider Man Lunges

Lap Walking Quad Stretch

+

2 Rounds

10 Squats w/ Hip Circle

10 Single Leg Bridge Drills (5 per side)

10 Bow & Bends

10 PVC Pass Throughs

Lap AFAP Sled Push (No weight)

Weightlifting

Tempo: 13X1

:01 Down

:03 Pause @ Bottom

X Fire Up

:01 Pause @ Top

Back Squat (3 x 3 @ 80-85% (13X1))

WOD (Workout of the Day)

Metcon (5 Rounds for time)

Every 3:00 for 15:00 (5 Rounds)

5 Thrusters (95/65)

5 Bar Facing Burpees

200m Run

Mobility

2:00 QL Smash w/ Lax Ball

C2 – CrossFit

With a running clock, in teams of 2:

@0:00
2:00 max air squats (both partners working)

@5:00
with one partner working and one partner in plank:
100 Wall Balls
75 Burpees
50 Pull Ups (scale: 2 ring rows= 1 pull up)
75 Burpees
100 Wall Balls

@25:00
2:00 max sit ups (both partners working)

Score: total reps

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Bear Crawl

Lap Spider Man Lunges

Lap Reverse Gate Openers

+

2 Rounds

10 Squats W/ Hip Circle (:03 Pause)

10 Scap Push Ups

10 Scorpions (5/side)

150m Sprint on Rower

Conditioning

3 Rounds

4 Dead Lifts (@70-75%)

Rest :60

8-10 Unsupported L-Sit Press

Rest :60

:30-:45 L-Sit (Rings, Dip Bar, or Hang)

Rest :60

**If possible add weight to L-Sit Press from last week

Deadlift (3 x 4 @ 70-75%)

Unsupported L-Sit Press (8-10)

WOD (Workout of the Day)

Metcon (4 Rounds for time)

500m Row;

Rest 3:00

x 4

Mobility

:90 Partner BB Hamstring Smash

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

1 Lap Spider Mans

1 Lap Gate Openers

1 Lap Skipping Knee Pulls

+

2 Rounds

10 scap push ups

10 shoulder reach throughs

2 Wall Walks

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

30:00EMOM

Min 1: 8 ring rows + 5 V-ups

(RX+ 5 Pull Ups + 5 T2B)

Min 2- :40 Max Single Unders

(RX+ Double Unders)

Min 3- 5 DL (135/95) + 5 Burpees Over Bar

Min 4- :40 Max Sit Ups

Min 5- 20 Alternating Jumping Lunges

(RX+ Weighted Jumping Lunges 30/20)
Score totals for Min 2 + Min 4 for entire EMOM

Metcon (No Measure)

Mobility

:60 Couch Stretch Per Leg

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Lateral Shuffle

2 Lap Skipping

+

1 Lap Walking Lunges w/ rotation

1 Lap Skipping Knee Pulls

1 Lap Inch Worms

+

1 Round

50 DU (100 Singles)

10 No Push Up Burpees

10 Squat Jumps

10 Shoulder Reach Throughs

50 DU (100 Singles)

Weightlifting

5:00 Front Rack Mobility

Push Press (4×4 @ 70-75%)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

5 Rounds:

:45 Rowing (Cals)

Rest :15

:45 Goblet Squats (1.5/1)

Rest :15

:45 Strict Supinated Grip Pull-Ups

Rest :15

RX+

GS = (2/1.5)

Strict PU = Strict Ring Pull Ups

Mobility

:90 BB Quad Smash (per leg)

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Walking Quad

Lap Walking RDL

Lap Lateral Lunges

+

2 Rounds

5 PVC Pass Throughs

5 PVC Back Squats

5 PCV DL

5 PVC Thrusters

5 Scap Push Ups

5 Fire Hydrants (per side)

Weightlifting

5:00 Tech Work (Bar Only)

Hang Power Clean (4 x 4 @ 70-75%)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

8 Wall Balls (20/14)

8 Hang Power Cleans (95/65)

8 Box Jump/Step Downs (24/20)

RX+

WB = 30/20

HPC = 135/95

BJ = 30/24
***24 reps in round***

Mobility

:90 Frog Stretch

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Bear Crawl

Lap Reverse Gate Openers

Lap Spider Man Lunges

Lap Walking Quad Stretch

+

2 Rounds

10 Squats w/ Hip Circle

10 Single Leg Bridge Drills (5 per side)

10 Bow & Bends

10 PVC Pass Throughs

2 Laps AFAP Sled Push (No weight)

Weightlifting

Tempo: 13X1

:01 Down

:03 Pause @ Bottom

X Fire Up

:01 Pause @ Top

Back Squat (4 x 4 @ 70-75% (13X1))

WOD (Workout of the Day)

Metcon (5 Rounds for time)

Every 5:00 for 25:00 (5 Rounds)

200m Run

15 KBS (1.5/1)

15 Sit Ups

200m Run

RX+

200m Run

15 American KBS (2/1.5)

15 T2B

200m Run

Mobility

2:00 Corpse Stretch or QL Smash w/ Lax Ball