Categories ArchivesWOD's

Thursday WOD standard

C4 CrossFit – CrossFit

Metcon
Warm-up
Warm-up (No Measure)
2 Rounds (empty bar or PVC)
Elbow Rotations with bar on back rack
10 Good mornings
10 Back squats
10 Thrusters
Foam roll Lats, Back and Hamstrings
Metcon (Time)
400m Run
25 Thrusters (95/65) (75/55)
50 DU
Rest 2 min
400m Run
20 Thrusters (115/75) (95/65)
50 DU
Rest 2 min
400m Run
15 Thrusters (135/95) (115/75)
50 DU
Rest 2 min
400m Run
10 Thrusters (155/105) (135/95)
50 DU
Rest 2 [...]

Continue Reading

Wednesday WOD standard

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
2 Rounds
10 Med Ball Cleans
20 Walking Lunges
30 DU (60 singles)
Strength
Front Squats
5 sets of 4(4-4-4-4-4 @75%)
Rest 2 min between sets
Metcon
Metcon (Time)
Buy in: 500m Row or 30/20 cal Assault Bike
15-12-9-6-3
Power Snatch (95/65)
Push Ups
Box Jumps
Cash Out: 500m Row or 30/20 cal Assault Bike

Continue Reading

Friday WOD standard

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
3 Rounds
10 Med ball Cleans
10 Ring Rows
5 toes to bar
Strength
Metcon (Time)
EMOM for 10 min
Odds: 12 SDHP 70/55
Evens: 8 KB Swings
Metcon
DT (Time)
5 Rounds
12 DL (155/105)
9 Hang Power Clean
6 Push Jerks

Continue Reading

Thursday WOD standard

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
3 rounds
5 Burpee to plate
10 Walking lunges with plate
10 sit ups with plate
30 second HS hold
Metcon
Metcon (AMRAP – Rounds)
15 min AMRAP
7 Squat Snatches (165/110)
14 Ring Dips
Core Work
“Durante Core”
5 Rounds
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 second Hollow Hold
Rest 1 min

Continue Reading

Wednesday WOD standard

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
2 min on Assault Bike or 400m Run
2 Rounds
10 Good Mornings
10 Back Squats
10 Hamstring Floss each leg
30 sec Couch stretch
Foam Roll lower back and hamstrings
Weightlifting
Deadlift
Take 20 min to establish a 1RM Deadlift
Metcon
Metcon (AMRAP – Reps)
4 Rounds for time:
2 min Row
Rest 30 seconds
90 seconds DU
Rest 30 seconds
90 seconds Push Ups
Rest 30 [...]

Continue Reading

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

Continue Reading

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 [...]

Continue Reading

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

Please upgrade today!