Monthly ArchivesJanuary 2015

In The Den standard

Strength: Deadlift
5@75, 3@80, 3@85, 1@90, 1+@95
“In The Den”
2 Rounds:
25 KB Swings (55/45)
20 Goblet Squats
15 Pull-Ups
Rest 3 Minutes
2 Rounds
20 KB Swings (55/45)
15 Goblet Squats
10 Pull-Ups
Rest 3 Minutes
FOR TIME
45 KB Swings (55/45)
35 Goblet Squats
25 Pull-Ups

Continue Reading

Shut The Front Door standard

Strength: 6 Sets of Pause Front Squat: 23X1 + 1 FRONT SQUAT
Work To A Heavy Set:  Rest 2 minutes
Perform a controlled two-second descent, then hold at the bottom
for three seconds before quickly driving up to the top, then breathe,
brace and perform a front squat with no tempo restrictions.
Build over the course of [...]

Continue Reading

Bautista standard

Strength: Push Press
5 @75, 3 @80, 3 @85, 1 @90, 1+ @95% (% are 5# over 1RM)
WOD: “Bautista”
10-9-8-7-6-5-4-3-2-1
Thrusters (115/75)
20-18-16-14-12-10-8-6-4-2
C2G Push-Ups
10 Thrusters/20 Push-Ups
9 Thrusters/18 Push-Ups
etc…
Conditioning:
400m Run (Rest 2 Minutes)
400m Run

Continue Reading

Gold Tooth standard

Classes at C4 CrossFit Greatwood begin Monday, January 26, 2015
WE ARE NOW OPEN!!! 6:30 AM, 7:30 AM, 8:30 AM, 9:30 AM, 12 PM, 5 PM, 6 PM and 7 PM
STRENGTH: Back Squat
5@75, 3@80, 3@85, 1@90 1+@95: For Percentages Add 10# to your 1RM
2 Person Team WOD
GOLD TOOTH: 20 Minute AMRAP
1. 200m Run
2. 10 Box Jumps [...]

Continue Reading

Turf Ship standard

2 Person Partner WOD: Turf Ship
80 Wall Balls (20/14)
60 KB Swings (55/45)
40 DL (275/185)
20 Burpee Box Jump Overs EACH (20″): EACH teammate does 20
Burpee then jump or step on top of the box and then jump/or step over.
No jumping over the box. Both feet must hit the top of the box.

Continue Reading

11.3 standard

Strength: Front Squat
3-2-2-1-1-1: Work to a heavy single
5 Minute AMRAP: 11.3
Squat Clean (165/110)
Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split- jerk, or anything in between as long as the [...]

Continue Reading

These Are Real! standard

3 Person Team WOD: These Are Real!
WOD 1:
10 Minute Cut-Off
150 DU’s/90 Air Squats/15 Burpees (Switch At 50/30/5) (Double For Singles)
90 DU’s/60 Push-Ups/15 Burpees (Switch At 30/20/5)
60 DU’s/30 Pull-Ups/15 Burpees (Switch At 20/10/5)
WOD 2:
When the Clock Reaches 10:00, complete:
6 Minutes To Row As Many Meters As Possible: Switch At Any Time
Rest 2 Minutes
5 Minutes of [...]

Continue Reading

This is a unique website which will require a more modern browser to work!

Please upgrade today!