Monthly ArchivesDecember 2018

Tuesday WOD standard

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
400m Run
3 Rounds
8 KB Swings
10 Goblet Squats
12 Mountain Climbers
Weightlifting
Back Squats
Work to 70% of 1 RM
Every 2 min for 10 min
Back Squat x 4
Set 1-3 @ 70%
Set 4-5 @ 75%
Metcon
Metcon (Time)
5 Rounds
3 Snatches (135/95)
6 OHS
9 Bar Facing Burpees

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Monday Team WOD standard

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
2 Rounds
Partner 1: 200m Row
Partner 2: Max Air Squats
Each partner will do 2 rounds of each
Metcon
Metcon (Time)
In teams of 2:
Athlete A – 50 DU/100 singles
Athlete B – 50 DU/100 singles
A: 20 Pull Ups
B: 20 Pull Ups
Continue switching…
25 Wall Balls (20/14) each
30 Sit ups each
25 Wall Balls each
20 Pull Ups [...]

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Friday WOD standard

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
2 Rounds
10 Wall Balls
10 Push Ups
10 WB sit ups
Strength
Split jerk
4 sets of 3 @ 70%, 75%, 80%, 85%
Metcon
Metcon (AMRAP – Rounds)
Wodapalooza Qualifier 4
16 minute AMRAP
Devil Press (AHAP)
Alt. DB Step-ups (24, 20in)
2/2, 4/4, 6/6, 8/8, 10/10, etc

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Thursday WOD standard

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
1,000m Row
then…
3 Rounds- with KB
10 Straight Legged DL
10 SDHP
10 Russian Twists
Gymnastics Skill
Handstands and Bar Muscle Ups
Spend 15 minutes working on Handstands, Bar Muscle Ups and progressions
Metcon
Metcon (AMRAP – Rounds)
Workout courtesy of Crossfit.com
AMRAP in 10 min
5 power cleans (205/135)
10 toes-to-bars
Scale suggestions
(165/105)
(135/95)
(95/65)

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Wednesday WOD standard

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
3 Rounds
5 Burpees
10 Slam Balls
15 Air Squats
Strength
Front Squats
Every 2 min for 14
5 reps @ 65%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
3 reps @ 85%
Max Reps @ 80%
Metcon
Metcon (Time)
“Nancy”
5 rounds:
400 meter Run
15 Overhead Squats (95/65)

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Tuesday WOD standard

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
200m Run or 10 cals on Assault Bike
2 Rounds
50 ft. Bear Crawl
10 Push Ups
10 (5 each side) Shoulder Taps
10 Ring Rows
10 Shoulder Taps
Strength
Bench Press
5-5-5-5 @ 70-80%
Metcon
Metcon (Time)
For Time:
Buy in: 150 DU (250 Singles)
30-20-10
Pull Ups (Ring Rows)
HSPU (DB Press or Hand Release Push Ups)
Box Jumps (24/20)
Wt. Sit ups (20/14)
Cash Out: 150 [...]

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Monday Team WOD standard

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
15 Cals Assault Bike
20 Air Squats
15 Push Ups
20 Sit Ups
15 cals Assault Bike
Weightlifting
Power or Squat Clean
Work to a 2RM in 15 min
Metcon
Metcon (Time)
In teams of 2
10 Rounds (5 rds each)
10 Power Cleans (115/75)
15 STOH
20 Alternating Reverse Lunges
Switch after each round

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