02/18/2016

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 (AMRAP – Rounds and Reps)

@0:00

10 minute AMRAP

5 Pull ups* (RX+ CTB)

10 HRPU (RX+ HSPU)

15 Goblet Squats (1.5/1) (RX+ 2/1.5)

*2 ring rows or 2 jumping pull ups = 1 pull up

Metcon (AMRAP – Reps)

@13:00

Tabata Mountain Climbers (R/L=1)

(Score lowest round)

Metcon (No Measure)

@20:00

12min EMOM

Min 1: 100m sprint

Min 2: (2 burpees + 4 T2B)x2 (scale V-ups)

Min 3: 15 unbroken wall balls (20/14)

Mobility

2:00 corpse stretch

02/17/2016

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

+

1 Lap Bear Crawls

1 Lap Walking Quad

1 Lap Walking RDL

1 Lap Gate Openers

+

10 Squats w/ Hip Circle (:03 Pause)

10 Banded Face Pulls

10 Scap Push Ups

10 PVC Pass Throughs

Conditioning

Metcon (No Measure)

6:00 EMOM

20 DU/40 SU

10 Box Jump/Step Downs

Weightlifting

5:00 Tech Work

Power Clean + Front Squat + Shoulder to OH (2 EMOM for 5:00)

(Note: Ok to add weight each set but goal is perfect reps; NO MISSED REPS!!)

OR

RX+

Power Snatch + Snatch Push Press + OHS (2 EMOM for 5:00)

(Note: Ok to add weight each set but goal is perfect reps; NO MISSED REPS!!)

WOD (Workout of the Day)

Metcon (Time)

3 RFT

6 G20 (95/65)

12 Box Jump/Step Downs (24/20)

24 Russian KBS (1.5/1)

50 DU/100 Singles

RX+

G20 (135/95)

Russian = American

Mobility

2:00 Shoulder Smash w/ Lax Ball

(Per arm)

02/16/2016

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

Lap Butt Kickers

Lap High Knee Pulls

Lap Reverse Lunges w/ Rotation

+

Lap Monster Walk (Forward + Backward)

Lap Monster Shuffle (Left/Right)

5 Band Pull Aparts + 5 Pass Throughs

5 Hawaiian Squats (per leg)

Conditioning

Metcon (AMRAP – Reps)

5:00 Partner AMRAP

8 Pull Ups or Ring Pulls

(Alt every 8 reps)

RX+

CTB

Weightlifting

Push Press (15 TnG Every 3:00 for 9:00 w/ :03 Pause at Top)

Focus on :03 Pause at top of press

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

For Reps

:90 ME Row (Cals)

:90 Rest

:90 ME HRPU

:90 Rest

:60 ME Row (Cals)

:60 Rest

:60 ME HRPU

:60 Rest

:30 ME Row (Cals)

:30 Rest

:30 ME HRPU

RX+

HRPU = HSPU

Mobility

2:00 Foam Roll Lat (per side)

02/15/2016

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

+

1 Lap Bear Crawls

1 Lap Walking Quad

1 Lap Walking RDL

1 Lap Gate Openers

+

1 Rounds

10 Super Mans

10 Spider Man Lunges (per side)

10 Aqua Mans

10 PVC Pass Throughs

10 Plank Push Ups

Conditioning

Metcon (No Measure)

4:00 EMOM

15 Russian or American KBS (1.5/1)

10 Hanging Knee Raises or

Suppine Knee to Elbows

Weightlifting

Back Squat (3 Every 3:00 for 9:00 @ 23X1)

(Note: Suggested load 80-90% of 1RM)

Focus on full :03 pause at bottom of squat

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

12:00 AMRAP

3 Power Cleans (95/65)

3 Wall Balls (20/14 to 10’/9’)

3 Burpees

6 Power Cleans

6 Wall Balls

6 Burpees

9 Power Cleans

9 Wall Balls

9 Burpees.

………..

Continue adding 3 reps until 12:00 mark

RX+

PC = (135/95)

WB = 30/20

Burpees = Bar Facing

Mobility

:90 QL Smash w/ Lax Ball (per side)

02/13/2016

C2 – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

Valentines Day Love

Partner AMRAP

@0:00

14 minute AMRAP of

14 Wall Balls (20/14)

14 Pull Ups

(scale 2 ring rows or 2 jumping pu = 1 pu)

14 Box Jumps (24/20)

14 KBS (1.5/1)

14 T2B (scale 2 sit ups = 1 T2B)

14 Goblet Squats (1.5/1)

14 HSPU (scale 2 HRPU = 1 HSPU)

Partner A completes 14 wall balls then Partner B completes 14 wall balls…. And so on. Partner A can not move on to pull ups until partner B completes all their reps.

@16:00

14 minute AMRAP of

14 Wall Balls (20/14)

14 Pull Ups

(scale 2 ring rows or 2 jumping pu = 1 pu)

14 Box Jumps (24/20)

14 KBS (1.5/1)

14 T2B (scale 2 sit ups = 1 T2B)

14 Goblet Squats (1.5/1)

14 HSPU (scale 2 HRPU = 1 HSPU
Yes you will complete it twice! Your score is the lowest total rounds plus reps of the two AMRAPs. For example, if you and your partner complete 2 full rounds in the first 14 minutes and only 1+60 in the second AMRAP, your final score is 1+60.

02/12/2016

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)

12:00 Alt. EMOM

Min 1: :30 Keg Stretch

Min 2: 5 DB Lateral Raises + 5 DB DB Front Raises

Min 3: 12 TnG DL @ 50% of 1RM

Deadlift (12 TnG @ 50% of 1RM)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

10:00 Ascending Ladder

5 DL (135/95)

15 Box Jumps (24/20)

10 DL

15 BJ

15 DL

15 BJ

20 DL

15 BJ…..

Until 10:00 mark

Mobility

2:00 Banded Hangstring Pull

02/11/2016

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 (AMRAP – Rounds and Reps)

@0:00

10 minute AMRAP

10 Power Cleans (115/75)

20 Wall Balls (20/14)

30 DU/60 SU

@13:00

Tabata Hand Release Push Ups (AMRAP – Reps)

Score Lowest Round
or

Tabata Hand Stand Pushups (AMRAP – Reps)

Score Lowest Round

Metcon (No Measure)

@20:00

12min EMOM

Min 1: (2 burpees + 4 pull ups)x2

Min 2: 10 Box Jumps

Min 3: 2 laps plate push (45/25)

Mobility

:60 Corpse Stretch

+

roll out as needed

02/10/2016

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

+

1 Lap Bear Crawls

1 Lap Walking Quad

1 Lap Walking RDL

1 Lap Gate Openers

+

10 Squats w/ Hip Circle (:03 Pause)

10 Banded Face Pulls

10 Scap Push Ups

10 PVC Pass Throughs

Conditioning

Metcon (No Measure)

6:00 EMOM

10 Russian KBS or 8 Alt. DB/KB Snatch

10 Sit Ups or 10 T2B

Weightlifting

5:00 Tech Work

Power Clean + Front Squat + Shoulder to OH (3 Every :90 for 6:00 (4 Sets))

(Note: Ok to add weight each set but goal is perfect reps; NO MISSED REPS!!)

OR

RX+

Power Snatch + Snatch Push Press + OHS (3 Every :90 for 6:00 (4 Sets))

(Note: Ok to add weight each set but goal is perfect reps; NO MISSED REPS!!)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

15:00 EMOM

Min 1: :45 Plank or HS Hold

Min 2: :45 ME Push Press (75/55)

Min 3: 10 Cals on Rower
***Only score ME Push Press

Mobility

2:00 Banded Hamstring Pulls

(Per leg)

02/09/2016

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

Lap Butt Kickers

Lap High Knee Pulls

Lap Reverse Lunges w/ Rotation

+

Lap Monster Walk (Forward + Backward)

Lap Monster Shuffle (Left/Right)

5 Band Pull Aparts + 5 Pass Throughs

5 Hawaiian Squats (per leg)

Conditioning

Metcon (AMRAP – Reps)

5:00 Partner AMRAP

10 Burpees to 6″ Target

(Alt every 10 reps)

Weightlifting

Push Press (12 TnG Every 3:00 for 9:00 w/ :03 Pause at Top)

(Note: Suggested load 40-50%)

Focus on :03 Pause at top of press

WOD (Workout of the Day)

Metcon (Time)

50 DU (100 Singles)

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

30 Sit Ups

20 Squat Cleans (95/65)

RX+

WB = 30/20 to 10/9′

SC = 135/95

Mobility

2:00 Dragon Pose or Couch Stretch

(per leg)

02/08/2016

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jogging

+

1 Lap Bear Crawls

1 Lap Walking Quad

1 Lap Walking RDL

1 Lap Gate Openers

+

1 Rounds

10 Super Mans

10 Spider Man Lunges (per side)

10 Aqua Mans

10 PVC Pass Throughs

10 Plank Push Ups

Conditioning

Metcon (No Measure)

4:00 EMOM

10 Box Jump (24/20)

10 HRPU

Weightlifting

Back Squat (4 Every 2:30 for 10:00 @ 23X1)

(Note: Suggested load 70-80% of 1RM)

Focus on full :03 pause at bottom of squat

WOD (Workout of the Day)

2016 Whole30 (Challenge WOD #1) (AMRAP – Rounds and Reps)

4:00 AMRAP

10 Cals on Rower

10 Thrusters (95/65)

AMRAP – Rounds and Reps
1:00 Rest

2016 Whole30 (Challenge WOD #2) (AMRAP – Rounds and Reps)

4:00 AMRAP

10 Front Squats (115/75)

10 Hanging Knee Raises

RX+

FS = OHS

HKR = T2B
1:00 Rest

2016 Whole30 (Challenge WOD #3) (AMRAP – Rounds and Reps)

4:00 AMRAP

30 DU/60 SU

15 Power Cleans (75/55)

RX+

PC = Power Snatch

**Score single unders as 30 reps

Mobility

:90 QL Smash w/ Lax Ball (per side)