Categories ArchivesWOD's

Team WOD standard

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
3 Rounds
200m Row
12 Air Squats
10 Push Ups
8 Ring Rows
Weightlifting
Back Squats (5-5-5-5-5 @ 70%)
Metcon
Metcon (Time)
Teams of 2
50 Wall Balls (20/14)
40 Pull Ups
30 Burpees
10 Box Step Overs (each person) (50/35)
40 Wall Balls
30 Pull Ups
20 Burpees
10 Box Step Overs
30 Wall Balls
20 Pull Ups
10 Burpees
10 Box Step Overs

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Thursday standard

C4 CrossFit – CrossFit

Metcon
Metcon (Time)
For Time:
800 Meter Run
21 Hang Power Snatches (95/65)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Hang Power Snatches (95/65)
15 Burpee Box Jumps (24/20)
200 Meter Run
9 Hang Power Snatches (95/65)
9 Burpee Box Jumps (24/20)

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Tuesday standard

C4 CrossFit – CrossFit

Metcon
Warm-up
30 Seconds
Right Arm Farmers Carry
Quad Stretch in Place
Knuckle Drags in Place
Left Arm Farmers Carry
Push-up to Down Dog in Place
Active Samson in Place
Russian Dumbbell Swing in Place
Slow Air Squats in Place
Active Spidermans in Place
Dumbbell Warmup
Each Side:
3 Stiff Legged Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Strict Press
3 Hang Reverse Lunges
Metcon (Time)
5 Rounds:
25/18 Calorie Row
12 [...]

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Monday standard

C4 CrossFit – CrossFit

Metcon
Metcon (Time)
“Bradshaw”
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-undersU.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, [...]

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Friday standard

C4 CrossFit – CrossFit

Warm-up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Metcon
Metcon (AMRAP – Reps)
AMRAP 20:
400 Meter Run
12 Box Jumps (24/20)
21 Abmat Sit-ups

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Thursday standard

C4 CrossFit – CrossFit

Warm-up
3 Rounds
100 Meter Run
3 Power Snatches
3 Thrusters
3 Clean and Jerks
Metcon
Metcon (AMRAP – Rounds)
AMRAP 20:
15 Power Snatches (75/55)
200 Meter Run
15 Thrusters (75/55)
200 Meter Run
15 Clean and Jerks (75/55)
200 Meter Run

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Wednesday standard

C4 CrossFit – CrossFit

Warm-up
:20 Seconds
Hops in Place
Quad Stretch
Knee to Chest
Lateral Hops Over Bar
Side Lunges
Bodyweight Good Morning
Forward and Back Hops Over Bar
Active Samson
Active Spidermans
Tall Hops in Place
Push-up to Down Dog
Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Weightlifting
Pausing Power Clean
Build to Heavy Double. 2 Second Pause at the Knee.
Metcon
Metcon (AMRAP [...]

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Tuesday standard

C4 CrossFit – CrossFit

Metcon
Warm-up
Easy Shuttle Run
Walking Quad Stretch
Walking Knee to Chest
Moderate Shuttle Runs
Walking Samson
Shuttle Straight Legged Bear Crawl
Faster Shuttle Runs
Shuttle Crab Walk
Walking Spidermans
1 Round
100 Meter Run
5 Overhead Squats
5 Pull-ups
5 Push-ups
5 Air Squats
Build to Workout Weight
1 Round
100 Meter Run
3 Overhead Squats
3 Pull-ups
3 Push-ups
3 Air Squats
Metcon (AMRAP – Rounds)
AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)
In [...]

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