10/09/2015

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

2 Dead Lifts (@90-95%)

Rest :60

4-6 Unsupported L-Sit Press

Rest :60

12-15 Hanging Knee Raises or V-Ups

Rest :60

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

Deadlift (3 x 2 @ 90-95%)

Unsupported L-Sit Press (4-6)

WOD (Workout of the Day)

Partner Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

5 Pull-ups

10 Push-ups

15 Squats

(Note: Alternate Rounds btw Partners)

Metcon (AMRAP – Rounds and Reps)

RX+

Partner 20-Minute AMRAP of:

5 CTB

10 HSPU

15 Box Jumps

Mobility

:90 Partner BB Hamstring Smash

10/08/2015

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

1 Lap Spider Mans

1 Lap Gate Openers

1 Lap Karaoke

1 Lap Skipping Knee Pulls

+

2 Rounds

10 Air Squats

10 Scap Push Ups

2 Wall Walks

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

30:00 EMOM

Min 1- :40 sec max goblet squats (1.5/1)

Min 2- 100m sprint

Min 3- :40 max sit ups

Min 4- 6 burpee box jumps (24/20)

Min 5- :40 sec max Singles (RX+ DU)
Score totals for Min 1, Min 3 + Min 5 for entire EMOM

Mobility

Couch Stretch

:90 per leg

10/07/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

100m Skip

100 Backwards

+

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 2 @ 90-95%)

WOD (Workout of the Day)

1K Row (Time)

Rest 1:1

2 Rounds

***Only score slowest row

Mobility

:90 BB Calf Smash (per leg)

10/06/2015

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 2 @ 90-95%)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

9 DL (75/55)

6 Hang Power Cleans

3 Front Squats

1 S20

200m Run

RX+

(115/75)
***20 reps in round***

Mobility

:90 Frog Stretch

10/05/2015

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)

Core Interval (No Measure)

:20 Left Plank

:20 Right Plank

:20 Front Plank

:20 Hollow Body

:20 Super Man

:20 Rest

x 3

Weightlifting

Tempo: 13X1

:01 Down

:03 Pause @ Bottom

X Fire Up

:01 Pause @ Top

Back Squat (3 x 2 @ 90-95% (13X1))

WOD (Workout of the Day)

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Mobility

2:00 Corpse Stretch

10/03/2015

C2 – CrossFit

WOD (Workout of the Day)

Metcon (No Measure)

“Coach Kelli and Coach Corey Special”

Come on in and enjoy some fun!

10/02/2015

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

3 Dead Lifts (@80-85%)

Rest :60

6-8 Unsupported L-Sit Press

Rest :60

25 4-Count Flutter Kicks

Rest :60

4 Count….R/L/R/L = 1

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

Deadlift (3 x 3 @ 80-85%)

Unsupported L-Sit Press (6-8)

WOD (Workout of the Day)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Mobility

:90 Partner BB Hamstring Smash