01/08/2016

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 Piston Push Downs (per arm)

Min 2: :30 Double KB Waiters Carry

Min 3: 3 DL @ 80-85% of 1RM

Deadlift (5×3 @ 80-85%)

Deadlift (3 DL @ 80-85% of 1RM)

WOD (Workout of the Day)

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Mobility

2:00 Banded Hangstring Pull

01/07/16

C2 – CrossFit

Metcon (AMRAP – Rounds and Reps)

@0:00

10 minute AMRAP

10 Hang Power Cleans (95/65)

10 Pull Ups/20 Ring Rows

10 Burpees

Tabata Double Unders (AMRAP – Reps)

Score lowest round

Metcon (Calories)

@21:00

21 minute emom

Min 1- :30 sec row (score: total calories)

Min 2- 2 wall walks + 5 v ups

(RX+ 5 HSPU + 5 T2B)

Min 3- 10 alternating lunges (RX+ jumping lunges) + 10 air squats (RX+ jump squats)

Metcon (No Measure)

Mobility:

Couch Stretch

60 seconds per leg

+

Child’s Pose

60 seconds

(No Measure)

Warm Up

2 laps jog

2 laps skip

2 laps shuffle

+

1 lap spider man lunges

1 lap walking quad

1 lap inch worms

+

50 DU/100 singles

01/06/2016

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)

4:00 AMRAP

100m FW (1.5/1)

10 HRPU

20 Alt Lunges
2:00 Rest/Walk

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP

10 Burpee Box Jumps (24/20)

10 Hang Power Clean (95/65)

30 DU (60 Singles)
2:00 Rest/Walk

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP

200m Row

30 Russian KBS (1.5/1)
Each 10m = 1 Rep

Mobility

2:00 Standing Straddle

01/05/2016

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: 6-8 Bent Over Fly’s

Set 2: 6-8 Bent Over Fly’s

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 (5 Rounds for time)

Every 3:00 for 15:00 (5 Sets)

15 Burpees

20 Wall Balls (20/14 to 10/9)

25 Sit Ups

RX+

Burpees = To a Plate

WB (30/20 to 10)

Sit Ups = 15 K2E
(Note time on each round)

Mobility

2:00 Dragon Pose (per side)

01/04/2016

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

Tabata Sit Ups (AMRAP – Reps)

Score lowest round
RX+

Tabata Russian Twists (AMRAP – Reps)

(45/25)

Score lowest round only

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 (AMRAP – Reps)

10:00 EMOM

2 Power Cleans + 2 Thrusters

Then ME HRPU….

(95/65)

RX+

(135/95)
**Only score HRPU

Mobility

2:00 Couch Stretch

January 2, 2016

C2 – CrossFit

In teams of 4-5

Metcon (AMRAP – Reps)

@0:00

5:00 AMRAP

15 jumping lunges

10 HRPU (RX+ HSPU)

200m Run

*All team members working. Score is total reps. 200m run = 1 rep

@8:00

While one team runs an 800 with one 10# slam ball, one 20# slam ball and one 30# slam ball,

All other teams rotate through the following stations with 2 team members working at a time for total reps. Teams will rotate stations as the running team returns from the 800.

Station 1: Row (total cals)

Station 2: Burpee Box Jumps (24/20)

Station 3: Strength Axle (1 lap (down and back) = 1 rep; Scaling option: 25 sit ups = 1 rep

Station 4: KBS (1.5/1)

Station 5: Thrusters (45/35)

Score is total reps.