WOD’s

WOD's

No Pain, No Gain


Friday WOD

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: 10 SDHP 70/55
Evens: 5 KB Swings
Metcon
DT (Time)
5 Rounds
12 DL (155/105)
9 Hang Power Clean
6 Push Jerks

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Thursday WOD

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

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Wednesday WOD

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 [...]

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Tuesday WOD

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

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

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

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

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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