Month: September 2015

C2 – CrossFit

Metcon (AMRAP – Reps)

3 Person Teams

Buy In

2:00 Max Burpees (all team members working)

25:00 AMRAP:

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

Buy Out

2:00 Max Burpees (all team members working)

***All athletes run.

***All athletes must return from run before starting box jumps. All box jumps must be completed before starting wall balls.

***One person working on BJ and WB at a time.

*** Score is total burpees plus total reps (run = 40 reps; 100 reps per round)

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

4 Rounds

4 Dead Lifts (@60-65%)

Rest :60

10-12 Unsupported L-Sit Press

Rest :60

10-12 Anchored Wtd. Sit Ups

Rest :60

Deadlift (4 x 4 @ 60-65%)

Unsupported L-Sit Press (10-12)

WOD (Workout of the Day)

200 Lunges (Time)

Mobility

:90 Partner BB Hamstring Smash

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

1 Lap Spider Mans

1 Lap Gate Openers

1 Lap Karaoke

1 Lap Skipping Knee Pulls

+

2 Rounds

10 PVC Pass Throughs

2 Wall Walks

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

@0:00

10 minute EMOM

5 thrusters (95/65) + 5 lateral hops over the bar

@15:00

10 minute EMOM

Min 1- :30 max sit ups

Min 2- :30 max wall balls

@30:00

10 minute EMOM

Min 1- 100m Sprint

Min 2- 5 burpee box jumps
Score totals for 2nd EMOM 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 5 @ 60-65%)

WOD (Workout of the Day)

Metcon (Time)

Partner Alt. 10 RFT

12 Deadlifts (95/65)

9 Hang Power Cleans

6 S20

RX+

(135/95)
**Each partner completes entire round before handing bar off.

**Each partner will complete 5 Rounds

)

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)

Conditioning

Metcon (AMRAP – Reps)

2 Rounds

:60 Max Effort Russian KBS (Heavy)

:30 Rest

:60 Max Effort Box Jump/Step Downs (24/20)

:30 Rest

Weightlifting

5:00 Tech Work (Bar Only)

Hang Power Clean (4 x 4 @ 60-65%)

WOD (Workout of the Day)

Metcon (5 Rounds for reps)

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

2:00 AMRAP

15/10 Cals on Rower

Max Burpees in Remaining Time

2:00 Rest/Walk
Males = 15 Cals

Females = 10 Cals

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)

Core Training

Plank Hold (Time)

:45-:60

Rest :30

x 2

RX+

Wtd. Plank

Weightlifting

Tempo: 13X1

:01 Down

:03 Pause @ Bottom

X Fire Up

:01 Pause @ Top

Back Squat (3 x 5 @ 60-65% (13X1))

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

14 Wall Ball (20/14 to 10’/9′)

100 Meter Run

RX+

WB = (30/20 to 10′)

Mobility

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

C2 – CrossFit

Conditioning

Metcon (Time)

In Teams of Two, for time:

400m Suitcase Carry, 2/1.5

30 Partner Wall Balls Each* (20/14)

(must alternate partners each rep)

20 slamball burpees each (30/20)

10 calories (rower/AD)

800m run

10 calories (rower/AD)

20 slamball burpees each (30/20)

30 Partner Wall Balls Each* (20/14)

(must alternate partners each rep)

400m Suitcase Carry, 2/1.5
Partners complete suitcase carry and run together. One partner working on all other reps at a time. All reps must be completed for one movement before moving on to the next. Rowers and AD will be first come, first serve.

30:00 Time Cap

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

4 Rounds

6/4/2/1 Dead Lifts

Rest :60

12-15 Unsupported L-Sit Press

Rest :60

:45-:60 Wtd. Hollow Body Holds

Rest :60

Deadlift (Building to HS over 4 Sets)

Unsupported L-Sit Press (12-15)

WOD (Workout of the Day)

9/11 Tribute WOD (Time)

Partner WOD

Buy In:

2001 Meter Row

9 Rounds

11 Box Jumps/Step Downs (24/20)

11 Slam Balls (30/20)

(One Person Working)

Buy Out:

2001 Meter Row

RX+

Solo Workout

BJ/SD = 30/24

SB = SB Burpees
2-3 person teams

***20:00 Time Cap***

All weights, movement and distance scalable

WOD (Workout of the Day)

****5:30 PM Class Only*****

The Don (Time)

For time:

66 Deadlifts, 110#

66 Box jump, 24″

66 Kettlebell swings, 1.5 pood

66 Knees to elbows

66 Sit-ups

66 Pull-ups

66 Thrusters, 55#

66 Wall ball shots, 20#

66 Burpees

66 Double-unders
In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010
To learn more about The Don click here

Mobility

:90 Partner BB Hamstring Smash

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)

30:00EMOM

Min 1: 8 ring rows + 4 V-ups

(RX+ 4 Pull Ups + 4 T2B)

Min 2: 100m sprint

Min 3: :30 max HRPU (RX+ HSPU)

Min 4: :30 sec max Singles (RX+ DU)

Min 5: 5 Burpee box jumps (24/20)
Score totals for Min 3 + Min 4 for entire EMOM

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

Back Squat (12:00 Build to HS)

Push Press (10:00 Build to HS)

WOD (Workout of the Day)

Metcon (4 Rounds for time)

Every 3:00 for 12:00 (4 Sets)

200m Run

5 Bear Complex (95/65)

RX+

400m Run

3 Bear Complex (135/95)

Mobility

:90 BB Quad Smash (per leg)