Monthly ArchivesNovember 2018

Friday WOD standard

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
2 Rounds
10 Cal Assault Bike
10 Ring Rows
10 Barbell Thrusters
Weightlifting
Snatch
12 min to Establish a Heavy Single Snatch
then…
EMOM for 6 min
1 Hang Snatch + Snatch at 80% of heavy single
Metcon
Metcon (Time)
4 Rounds for time:
200m MB Run
20 Wall Balls(20/14)

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Thursday WOD standard

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
400m Run
10 Push Ups
15 Air Squats
20 Jumping Jacks
30 sec HS Hold
400m Run
Metcon
Metcon (Time)
4 Rounds
10 Power Cleans (155/105)
10 Lateral Barbell Burpees
Core Work
Core
EMOM for 12
Odd: 15 Hollow Rocks or 30 sec Hollow Hold
Even: 30-45 seconds plank

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Wednesday WOD standard

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
2 Rounds
30 sec Assault Bike
10 Good Mornings
10 Back squats
Metcon
Metcon (Time)
3 rounds
10 strict pull ups/Ring Rows
10 Ring Dips/15 Box Dips
200m Farmers Carry (53/35)
Attempt to do Pull Ups and Ring dips strict as this is a strength portion and not for time. Scale numbers as needed or switch to the scaled version [...]

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Tuesday WOD standard

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
2 Rounds
15 cal Row
10 Goblet Squats
5 Burpees
Weightlifting
Front Squats (4×10)
4 sets of 10 @ 60%
Metcon
Metcon (Time)
21 KB Swings (53/35)
15 Squat Cleans (135/95)
50 DU (100 singles)
15 KB Swings
9 Squat Cleans
50 DU (100 Singles)
9 KB Swings
6 Squat Cleans
50 DU (100 Singles)

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Monday Team Wod standard

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
3 Rounds of:
100 Single Unders
10 Empty bar Push Press
15 Sit Ups
Weightlifting
Strict Press + Push Press (5 sets of the complex @ 80% of Strict Press )
2 Strict Press + 5 Push Press
Metcon
Metcon (Time)
In teams of 2
Buy in: 30 Assault Bike Cals
6 Rounds of:
12 Pullups
12 Box Jumps (24/20)
12 HSPU/HRPU
(switch after [...]

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12 Days of Thankfulness standard

C4 CrossFit – CrossFit
Happy Thanksgiving to all our amazing C4 athletes and coaches!!!
Metcon
Metcon (Time)
200m Run
2 Snatches (115/75)
3 Thrusters (115/75)
4 Box Jumps (24/20)
5 Burpees
6 SDHP (115/75)
7 KB Swings (55/35)
8 DB snatch (50/35)
9 Wall Balls (20/14)
10 HR Push Ups
11 GTOH (115/75)
12 C2B pull ups or MU
This WOD works just like the “12 Days of Christmas” WOD/Song. You [...]

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Wednesday standard

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
200m Run
2 rounds of:
10 Pull Ups/Ring Rows
12 Push Ups
15 Air Squats
then 200 m Run
Weightlifting
Bench Press (4-4-4-4-4 @ 75%)
Metcon
Metcon (Time)
500m Row
50 Strict Press (75/55)
40 Sit Ups
30 Toes to Bar
20 HSPU
500m Row
20 HSPU
30 Toes to Bar
40 Sit Ups
50 Strict Press (75/55)
500m Row

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Tuesday standard

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
2 Rounds
Empty bar
10 Good Mornings
10 Back Squats
10 Push Press
30 sec Sampson Stretch
30 sec Pigeon Stretch
Metcon
Metcon (Time)
EMOM for 12 min
Odd minutes: 8/12 cal Assault Bike
Even minutes: 50 DU/100 singles
Scale calories and DU as needed to complete the work within the minute
Rest 5-7 min
4 Rounds for Time
8 DL (225/155)
10 Box Jumps (24/20)
12 [...]

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