Month: September 2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Bear Crawl

Lap Reverse Gate Openers

Lap Spider Man Lunges

Lap Broad Jumps

+

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

Core Interval (No Measure)

:20 Left Plank

:20 Right Plank

:20 Front Plank

:20 Hollow Body

:20 Super Man

:20 Rest

x 3

Weightlifting

5:00 Tech Work (Bar Only)

Hang Power Clean (12:00 Build to HS)

WOD (Workout of the Day)

Metcon (Time)

3-6-9-15-21

Hang Power Cleans (95/65)

Wall Balls (20/14)

RX+

PC = (135/95)

WB = (30/20)

Mobility

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

C2 – CrossFit

Metcon

Compare to 9/1/14***

Entire WOD is scalable in weight and movement pattern. Come on in, work hard and pay tribute to fallen American Heroes before heading out to enjoy the day.

“31 Heroes” (AMRAP – Rounds and Reps)

AMRAP 31 minutes

8 Thrusters (155/105#)

6 Bar Muscle Ups

11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

C2 – CrossFit

WOD (Workout of the Day)

Metcon (Time)

Guys vs. Girls

(Teams of 3/4)

For Time:

400m Run

100 Goblet Squats (1.5/1)

300m Run

100 Burpees

200m Run

100 Sit Ups

300m Run

100 WB (20/14)

400m Run

** 1 Person Working

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Frankensteins w/ Toe Touch

Lap Gate Openers

Lap Spider Man Lunges

Lap Walking Lunges w/ Rotation

+

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

+

2 Laps Sled Push AFAP (no weight)

Conditioning

Metcon (Weight)

2 Rounds:

10-12 SL DL (per leg)

Rest :60

10-12 Banded Face Pulls

10-12 Band Pull Aparts

Rest :60

:30 Wtd Hollow Body Hold

:30 Wtd Super Man Hold

Rest :60

WOD (Workout of the Day)

Metcon (No Measure)

20:00 Deck of Cards

Heart = V-Ups or T2B (RX+)

Club = Step Up or Box Jumps (RX+)

Dmnd = KBS (1.5/1) or American (RX+)

Spade = HRPU or HSPU (RX+)

Mobility

2:00 Corpse Stretch

C2 – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm Up:

200m Jog

+

1 lap walking lunges

1 lap walking quad

1 lap RDLs

+

200m jog

@0:00

6 minute AMRAP

5 Pull Ups (10 Ring Rows)

10 Push Ups

15 Air Squats

@10:00

6 minute AMRAP

10 Burpees

10 KBS (1.5/1)

100m Run (counts as 1 rep)

@20:00

6 minute AMRAP

10 Wall Balls (20/14)

10 Box Jumps (24/20)

20 Double Unders (60 Singles)

@30:00

6 minute AMRAP

10 Slam Balls (30/20)

15 Sit Ups

20 Alternating Jumping Lunges

*Score TOTAL rounds plus reps

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

2 Rounds

10 Partner Sit Ups

10 Partner Push Ups

10 Partner Burpees

+

:90 Russian Baby Maker

+

:90 Partner Front Rack Drill off box

Metcon

Metcon (AMRAP – Reps)

Tabata Flutter Kicks

(L/R = 1)

Weightlifting

Tempo Squat @ 23X1

**Wear Hip Circle for All Reps**

Front Squat (1 x 10 @ 40%)

Front Squat (1 x 8 @ 50%)

Front Squat (1 x 6 @ 60%)

Metcon

Metcon (No Measure)

12:00 EMOM

20 DU or 40 Singles (:30 Cap)

10 Alt. Mountain Climbers

Mobility

Shoulder Smash w/ Barbell