Month: November 2015

C2 – CrossFit

(No Measure)

200m Jog

+

1 lap Spiderman Lunges

1 lap Walking Quad

1 lap Inch Worm

+

2 rounds

10 air squats

10 scap push ups

10 shoulder reach throughs

Metcon (6 Rounds for reps)

30:00 EMOM;

:30 work/:30 rest

Min 1- Wall Balls (20/14)

Min 2- KBS (1.5/1)

Min 3- Box Jumps (24/20)

Min 4- Push Press (45/35)

Min 5- Row for Calories

Score total reps per round

Mobility

Couch Stretch

:90 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

+

10 Banded Face Pulls

10 Band Pull Aparts

10 Prone PVC Pass Throughs

10 Scap Push Ups

200m Row Sprint

Gymnastics

Weighted Pull-ups (3 x 2 @ 80-85%)

If No Pull Ups:

2 Rounds

5 Scap Pulls (:05 Hold and Release)

3 :20 Static Hold at Top of Ring Pull

10 Box Assisted Pull Ups

Weightlifting

Deadlift (3 x 2 @ 90-95%)

WOD (Workout of the Day)

Metcon (Time)

10-8-6-4-2

DL (@ 75% of 1RM)

Burpee Box Step Ups (24/20)

RX+

Burpee Box Jump = HSPU

Mobility

2:00 Corpse Stretch

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Spider Man Lunges

Lap Inch Worms

+

2 Rounds

50 DU/100 Singles

10 Bow & Bends

10 Cat Cows

10 K2E/T2B

50m FW

50m DB KB OH Walk

Tabata Flutter Kicks (Time)

Weightlifting

5:00 Tech Work

Hang Power Clean + Power Jerk (3 x 2 @ 90-95%)

WOD (Workout of the Day)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
RX+

Heavy Karen (Time)

150 Wall-Ball Shots

(30/20)

Mobility

2:00 Rear Delt Smash w/ Lax Ball

(per shoulder)

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

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 (Heavy)

Weightlifting

Back Squat (3 x 2 (Wear Hip Circle on all Squats))

Note: Suggested load 90-95% on all sets

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

3 Hang Squat Clean (95/65)

6 Burpees

9 Russian KBS (1.5/1)

RX+

HPC = (135/95)

Russian KBS = American

Mobility

2:00 Pigeon Stretch (per leg)

C2 – CrossFit

In-House Comp 4.0

WOD (Workout of the Day)

Metcon (Calories)

@ 0:00

3:00 Max Cals on Rower

Metcon (Weight)

@ 3:00

5:00 to find HS on Complex:

1 Power Clean

2 Front Squat

3 S20

Metcon (AMRAP – Rounds and Reps)

@ 8:00

7:00 AMRAP

7 HRPU

7 PC (95/65)

7 Hanging Knee Raises

RX+

7 HSPU

7 PS (95/65)

7 T2B

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)

2 Rounds

2-3 Front Squats (80-85% of 1RM)

Rest :60

8-10 BB Skull Crushers

Rest :60

8-10 Z Press @2222

Rest :60
*Wear hip circle on all FS

*Add wght from last week on Z Press

Front Squat (2-3 Front Squats (80-85% of 1RM))

Z Press (8-10 Z Press @2222)

WOD (Workout of the Day)

Metcon (Time)

2 RFT

30 WB (20/14)

20 Burpees

10 Power Cleans (95/65)

RX+

WB = (30/20)

PC = (135/95)

Burpee = Over Bar

Mobility

2:00 Frog Stretch

C2 – CrossFit

(No Measure)

200m Jog

+

1 lap Spiderman Lunges

1 lap Walking Quad

1 lap Inch Worm

+

2 rounds

10 air squats

10 scap push ups

10 shoulder reach throughs

Metcon (AMRAP – Reps)

Fight Gone Bad Tabata

Tabata Wall Balls (20/14)

Rest 1 minute

Tabata KBS (1.5/1)

Rest 1 minute

Tabata Box Jumps (24/20)

Rest 1 minute

Tabata Push Press (45/35)

**Score Lowest Rounds and Total**

Metcon (AMRAP – Reps)

Rest 5 minutes and then:

12 minute EMOM

min 1 – 40 sec row for calories

min 2 – 100m sprint

min 3 – 40 sec max SU (RX+ DU)

**Score total calories + total jump rope

Metcon (No Measure)

Mobility

Couch Stretch

:90 per side

C2 – CrossFit

Veteran’s Day WOD

Warm-up

(No Measure)

100m Jog

100m Skip

+

Lap Spider Man

Lap Skipping Knee Pulls

Lap Broad Jumps

Lap Lateral Lunges

Lap Frankenstein’s w/ Toe Touch

+

1 Round

100m Suitcase Carry (1.5/1)

5 Elevator Goblet Squats

10 S/A KB Row (5/arm)

Weightlifting

Deadlift (3 x 3 @ 80-85%)

WOD (Workout of the Day)

Armistice (AMRAP – Reps)

9:00 AMRAP

100-meter sprint

11 sit-ups

11 air squats

100-meter sprint

22 sit-ups

22 air squats

100-meter sprint

33 sit-ups

33 air squats

2:00 of Rest/Silence, followed by:

9:00 AMRAP

100-meter sprint

11 pushups

11 box jumps (24/20)

100-meter sprint

22 pushups

22 box jumps (24/20)

100-meter sprint

33 pushups

33 box jumps (24/20)

*Each 100m Sprint counts as 1 rep

Mobility

2:00 Corpse Stretch

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Spider Man Lunges

Lap Inch Worms

+

2 Rounds

50 DU/100 Singles

10 Bow & Bends

10 Cat Cows

10 K2E/T2B

50m Waiters Carry (25R/25L)

50m Skip

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

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

WOD (Workout of the Day)

Metcon (Time)

21-15-9

DL (135/95)

Burpee Box Jumps (24/20)

RX+

DL (225/155)

Mobility

2:00 Rear Delt Smash w/ Lax Ball

(per shoulder)

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

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 (Heavy)

Weightlifting

Back Squat (3 x 3 (Wear Hip Circle on all Squats))

Note: Suggested load 85-90% on all sets

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

15:00 EMOM:

Min 1: 12 KBS + 6 Goblet Squats (1.5/1)

Min 2: :30 Max Row Cals (Start @ :15)

Min 3: 6-8 Strict Pull-Ups or 10 Ring Pulls
**Score cals only

Mobility

2:00 Pigeon Stretch (per leg)