01/20/2016

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

15 Squats w/ Hip Circle

15 Bridge Drills

15 Wall Balls

15 Squat Jumps

Sled Lap AFAP 45/25

20-30 UB DU or 50 UB Singles

Weightlifting

5:00 Tech Work on Power Cleans (Bar Only)

Power Clean (10:00 Build to HS)

Rest exactly 4:00

CP-Battery Test #1 (AMRAP – Reps)

8:00 AMRAP @ 90% of Today’s HS

Conditioning

Ms. Helen (Time)

3 RFT

Run 400m

21 Russian KBS (1.5/1)

12 Ring Row
Or

Helen (Time)

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

Mobility

2:00 Standing Straddle

01/19/2016

C2 – CrossFit

Warm-up

(No Measure)

4 Lap Jog

+

1 Lap Bear Crawls

1 Lap Walking Quad

1 Lap Walking RDL

1 Lap Gate Openers

1 Lap Spider Man Lunges

+

2 Rounds

10 Super Mans

10 Banded Face Pulls

10 PVC Pass Throughs

10 Shoulder Reach Throughs

10 Scap Push Ups

Gymnastics

ME AMRAP Strict Pull Ups (AMRAP – Reps)

**Scaled: ME Bent Arm Hang
Every 2:00 for 6:00 (3 Sets)

Set 1: 2-4 Strict Pull Ups

Set 2: 2-4 Strict Pull Ups

Set 3: ME AMRAP Strict Pull Ups

ME Bent Arm Hang (Time)

Weightlifting

Shoulder Press (10:00 Build to HS for Day)

Conditioning

Lactic Endurance Tester #1 (Time)

For Total Time

(Including Rest)

15-12-9 for time (5:00 Cap)

Power Clean (115/75)

Lateral Burpees Over Bar

+

Rest 5:00

+

15-12-9 for time (5:00 Cap)

Power Clean (115/75)

Lateral Burpees Over Bar

Mobility

2:00 Dragon Pose (per side)

01/18/2016

C2 – CrossFit

Compare to 12/14***

Warm-up

(No Measure)

2 Laps Jog

2 Laps Skip

2 Laps Lateral Shuffle

+

2 Rounds:

1 Lap Monster Walk w/ Hip Circle

10 Scap Push Ups

10 Scorpions (5/side)

10 Cat/Cows

10 Bow/Bends

10 Squat Jumps

+

100 SU or 50 DUs

Conditioning

Tabata Push Ups (AMRAP – Reps)

Score lowest round only
Hand Release***

Weightlifting

Back Squat (A. 10:00 Build to a Heavy Single Back Squat )

Conditioning

Back Squat (NME Tester) (AMRAP – Reps)

AMRAP 85% of BS 1RM
***Take 85% of Todays Back Squat HS and do 1 set amrap set (max rep)

WOD (Workout of the Day)

500m Row (Time)

Max Effort 500m Row

Mobility

2:00 Quad Smash w/ Barbell

01/16/2016

C2 – CrossFit

Conditioning

Metcon (AMRAP – Reps)

30:00 AMRAP

With a partner:

@0:00

Buy in:

One person working; split work as you wish:

100-80-60-40-20

Air squats

Double Unders (double reps for singles)

400m run together

Immediately into a you go, I go:

21-15-9

KBS (1.5/1)

Burpees to plate

400m run together

Immediately into an AMRAP for remaining time:

10 pull ups

20 wall balls (20/14)

30 sit ups

(One person working)

Score: AMRAP reps only! First two workouts are a buy in.

01/15/2016

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jog

2 Laps Skip

2 Laps Lateral Shuffle

+

Lap Frankensteins w/ Toe Touch

Lap Gate Openers

Lap Spider Man Lunges

Lap Walking Quad

+

10 Bird Dogs (per side)

10 Super Mans

10 Hollow Rocks

10 Alt. Lunges (per side)

+

2 Laps AFAP on Sled (light)

Weightlifting

Metcon (No Measure)

15:00 Alt. EMOM

Min 1: 8-10 DB Kick Backs (per arm)

Min 2: :30 FW (Heavy)

Min 3: 2-3 DL @ 90-95% of 1RM

Deadlift (Deadlift (5×2-3 @ 90-95%))

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

12:00 Partner AMRAP

9 Deadlifts (115/75)

6 Hang Power Cleans

3 S20

RX+

(155/105)
***alt each round

Mobility

2:00 Banded Hangstring Pull

01/14/2016

C2 – CrossFit

Thursday Mash Warm Up (No Measure)

200m jog

+

1 lap spiderman lunges

1 lap walking quad

1 lap inchworms

+

2 rounds of

10 air squats

10 shoulder reach throughs

Metcon (Time)

@0:00

21-15-9

Wall Balls (20/14)

Burpees to plate

*20 DU/40 SU at the end of each round

RX+

Wall Balls (30/20)

DU

@10:00

Tabata Sit Ups (AMRAP – Reps)

Score lowest round

Metcon (Calories)

@17:00

21 minute Alt EMOM

Min 1- 5 pulls ups + 5 V-Ups

(RX+ 5 pull ups + 5 T2B)

Min 2- 5 box jumps + 5 HRPU

(RX+ 5 Box Jumps + 5 HSPU)

Min 3- :30 row for calories

Mobility

Corpse Stretch

01/13/2016

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

15 Squats w/ Hip Circle

15 Bridge Drills

15 Wall Balls

15 Squat Jumps

Sled Lap AFAP 45/25

20-30 UB DU or 50 UB Singles

Weightlifting

5:00 Tech Work on Power Cleans (Bar Only)

Power Clean (Every 2:00 for 10:00 (5 Sets) )

Set 1: 5 TnG @ 40%

Set 2: 5 TnG @ 50%

Set 3: 4 TnG @ 60%

Set 4: 3 TnG @ 70%

Set 5: ME @ 75+%

**Add weight from last week if possible

Conditioning

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

7 Cal (Row)

7 V-Ups

RX+

V-Ups = 7 Hollow Rocks
2:00 Rest/Walk

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

5 Russian KBS (1.5/1)

40 Single Unders

RX+

American Swings

20 DU
2:00 Rest/Walk

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

5 Hanging Knee Raises

20 Alt Wtd. OH Walking Lunges (25/10)

RX+

T2B

(45/25)
Each 10m = 1 Rep

Mobility

2:00 Standing Straddle

01/12/2016

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jog

+

1 Lap Bear Crawls

1 Lap Walking Quad

1 Lap Walking RDL

1 Lap Gate Openers

1 Lap Spider Man Lunges

+

2 Rounds

10 Super Mans

10 Banded Face Pulls

10 PVC Pass Throughs

10 Shoulder Reach Throughs

10 Scap Push Ups

Gymnastics

ME AMRAP Strict Pull Ups (AMRAP – Reps)

**Scaled: ME Bent Arm Hang
Every 2:00 for 6:00 (3 Sets)

Set 1: 2-4 Strict Pull Ups

Set 2: 2-4 Strict Pull Ups

Set 3: ME AMRAP Strict Pull Ups

ME Bent Arm Hang (Time)

Every 2:00 for 6:00 (3 Sets)

Set 1: 2-4 Jumping PU w/ :03 Negative

Set 2: 2-4 Jumping PU w/ :03 Negative

Set 3: ME Bent Arm Hang

Scale ME to Ring Pull Negative

Weightlifting

Shoulder Press (Every 2:00 for 10:00 (5 Sets))

Set 1: 7 @ 50%

Set 2: 5 @ 60%

Set 3: 3 @ 70%

Set 4: 1 @ 80%

Set 5: ME @ 80+%

**Only score ME Set

**Add weight from last week

List weights used in notes

Conditioning

Metcon (Time)

Partner 10 ALT RFT

9 Thrusters (95/65)

9 Burpees
5 Rounds each

Mobility

2:00 Dragon Pose (per side)

01/11/2016

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jog

2 Laps Skip

2 Laps Lateral Shuffle

+

2 Rounds:

1 Lap Monster Walk w/ Hip Circle

10 Scap Push Ups

10 Scorpions (5/side)

10 Cat/Cows

10 Bow/Bends

10 Squat Jumps

+

100 SU or 50 DUs

Conditioning

Core Interval (No Measure)

:20 Left Plank

:20 Right Plank

:20 Front Plank

:20 Hollow Body

:20 Super Man

:20 Rest

x 3

Weightlifting

Back Squat (Every 2:00 for 10:00 (5 Sets) )

Set 1: 5 @ 40%

Set 2: 5 @ 50%

Set 3: 4 @ 60%

Set 4: 3 @ 70%

Set 5: ME @ 75+%

**Only score ME set @ 75%

**Try to add on wght from last weeks ME

Record weights used in notes

WOD (Workout of the Day)

Metcon (Weight)

16:00 Alt EMOM

Min 1: 3 Power Cleans + 3 Front Squats (95/65)

Min 2: 10 HRPU

RX+

(135/95)

HRPU = 8 HSPU
**Note weight used

Mobility

2:00 Couch Stretch

01/09/2016

C2 – CrossFit

Metcon (AMRAP – Reps)

In teams of 4:

@0:00

2:00 Max Air Squats (2 people Working)

Rest 1:00

2:00 Max Mountain Climbers R/L=1 (2 people Working)

Rest 1:00

2:00 Max Burpees to plate (2 people working)

@10:00

10 minute AMRAP; 2 team members working at all times

20 Box Jumps (24/20)

40 Pull Ups

60 Wall Balls (20/14)

80 HRPU

100 Sit Ups

@22:00

6 minutes max calories on rower

(athlete must switch every :30)

Score: total reps + total calories