Month: October 2015

C2 – CrossFit

Halloween WOD!!!

WOD (Workout of the Day)

Zombie Dash & Witch Hunt (Time)

Create teams of 4.

Half of the team does the Zombie WOD, the other half does the Witch WOD, then they switch. You cannot switch until both teams complete the first assigned WOD. At the conclusion, all 4 team members should have completed both WODS. All exercises in both WODS are completed with one partner and one partner resting, in succession. Score: total time for all 4 team members to complete both WODs.

Zombie Dash:

“Walk Like the Dead”

30 wall walks

“Grave Bursters”

60 burpees to plate (25# plate)

“Brain Toss”

60 Wall Ball (20/14)

“Blood on the Bar”

30 Pull ups/60 Ring Rows

Witch Hunt:

“Haul Off the Dead”

400 M Slam Ball Run (30/20)

“Suppressing Fire”

200 Double Unders/400 Single Unders

“Jump High or Die”

100 Box Jumps (24/20″)

“Soul Crushers”

30 Goblet Squats (2/1.5)

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Walking Lunges w/ Rotation

Lap Walking Qaud

Lap Walking RDL

Lap Gate Opener

+

2 Rounds

50 DU/100 SU

10 Scap Push Ups

10 Dive Bombers

1 Lap Plate Push

50m Plate Pinch Carry

Conditioning

Metcon (No Measure)

3 Rounds

4-5 Front Squats @ 23X1 (70% of 1RM)

Rest :60

10-12 DB Hammer Curls

Rest :60

12-15 Z Press @2222

Rest :60
**If unable to perform Z Press @ tempo please scale to unsupported L-Sit DB Press to ensure proper mechanics**

Front Squat (4-5 Front Squats @ 23X1 (70% of 1RM))

Z Press (12-15 Z Press @2222)

WOD (Workout of the Day)

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Mobility

Partner Hamstring Smash w/ BB

(2:00)

C2 – CrossFit

Warm-up

(No Measure)

200m Run

+

1 lap

Spiderman Lunges

Inch Warms

+

2 rounds

10 air squats with :03 pause

10 scap push ups

10 shoulder reach throughs

Conditioning

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Mobility

2:00 QL Smash w/ Lax Ball

(Per Side)

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

Lap Spider Man

Lap Skipping Knee Pulls

Lap Broad Jumps

Lap Lateral Lunges

Lap Frankenstein’s w/ Toe Touch

+

2 Rounds

100m FW (1.5/1)

5 Elevator Goblet Squats

10 S/A KB Row (from plank) (5/arm)

Gymnastics

Weighted Pull-ups (10:00 Build to HS)

If No Pull Ups:

2-3 Rounds

6-8 Box Assisted Pull Ups

:20 Bent Arm Hang

:20 Static Hold at Top of Ring Pull

6-8 Ring Pulls @ 2222

Deadlift (3 x 5 @ 60-65%)

WOD (Workout of the Day)

Metcon (Time)

For Time:

50 FS (70% of 1RM)

**Every break perform 8 HRPU

or 5 HSPU (RX+)

**Bar comes from the ground

Mobility

2:00 Corpse Stretch

C2 – Fundraiser

WOD (Workout of the Day)

Barbells for Boobs (Time)

Partner “Helen”

3 RFT

400m Run

21 KBS (1.5/1)

12 PU

Immediately into…

Partner “Grace”

30 C&J (135/95)

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

2 Laps Lateral Shuffle

2 Laps Skipping

+

2 Rounds

10 Bow & Bends

10 Cat Cows

10 K2E/T2B

50m Waiters Carry (25R/25L)

150 Row Sprint

Weightlifting

5:00 Tech Work

Hang Power Clean + Power Jerk (12:00 Build to HS)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

5 Rounds

:30 ME Hang Power C&J (@ 70%)

:30 Rest

:30 ME Single Unders (RX+ = DU)

:30 Rest
***Use 70% of Today’s HS for WOD***

Mobility

Forearm Smash w/ Lax Ball

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Spider Man

Lap Frankensteins w/ Toe Touch

Lap Reverse Gate Openers

Lap Walking Quad

+

2 Rounds

10 Squats w/ Hip Circle

10 Bird Dogs (per side)

10 Cobras

10 Squat Jumps

1 Lap Sled Push

Conditioning

Metcon (AMRAP – Reps)

:30 Max Russian KBS (1.5/1)

:30 Rest

:30 Max Box Jump (24/20)

:30 Rest

x 3

Weightlifting

Back Squat (3 x 4 @ 23X1)

Note: Suggested load 70% on all sets

**If no HS established spend 10:00 to find**

WOD (Workout of the Day)

“Bergeron Beep Test” (AMRAP – Rounds and Reps)

EMOTM (for as long as possible)

7 Thrusters (75/55)

7 Pullups

7 Burpees
Benchmarks*

Super Elite/Specialists: 20+

Games Level Athletes: 18+

Regional Level Athletes: 13+

Open Level Athletes: 9+

Mobility

2:00 Quad Smash w/ BB

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

“Batman and Robin”

25:00 Partner AMRAP

Station 1:

Partner A runs 400M Sprint

Partner B AMRAP Russian KBS (1.5/1)

Switch and repeat

Station 2:

Partner A runs 400 M

Partner B AMRAP Goblet Squats (1.5/1)

Switch and repeat

Station 3:

Partner A runs 400 M

Partner B AMRAP SU (DU = 2 reps)

Switch and repeat

Station 4:

Partner A runs 400 M

Partner B AMRAP Burpees

Switch and repeat
If above is completed in less than 25:00, start over and continute until 25:00 CAP

***Only score KBS/GS/SU and Burpees

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

2 Laps Skipping

+

Lap Skipping Knee Pulls

Lap Skipping Gate Openers

10 Squat Jumps

Lap Broad Jumps

Lap Spider Mans

Lap Inch Worms

+

2 Rounds

10 No Push Ups Burpees

10 Slam Balls

+

2 Laps on Sled (45/25)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner

5:00 AMRAP

10 DU or 20 SU

5 HRPU

***Rotate after each round***

WOD (Workout of the Day)

Partner:

Perform as many reps as possible for each movement within the 1:00 time before partner takes over and continues for another minute.

You will rotate through each of the 5 movements 3 times. We will forego the 1 minute rest as you each will rest at each station.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
SDLHP = Russian KBS (1.5/1)

Mobility

Partner Calf/Hamstring Smash w/ BB

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)

Conditioning

Metcon (No Measure)

30:00 EMOM

Min 1: 100m Sprint

Min 2: 12 K2E (RX+ T2B)

Min 3: 50m Waiters Carry (1.5/1)

Min4: 50 SU + 5 ring rows

(RX+ 30 DU+ 5 pull ups)

Min 5: 5 burpee box jumps + 6 DL (135/95)

Mobility

2:00 Banded Spider Mans

(1:00 per leg)

+

6-8 Hawaiian Squats (per leg)