WOD’s & News

WOD's & News


Open WOD 14.2

C4 CrossFit – CrossFit
Bench 70-80%
5-5-5-5-5
0:00-3:00 2 rounds
10 OHS (95/65)
10 C2B Pull ups (pull ups)
3:00-6:00 2 rounds
12 OHS
12 C2B
6:00-9:00 2 rounds
14 OHS
14 C2B
Continue pattern as long as possible

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Thursday WOD

C4 CrossFit – CrossFit

Weightlifting
FRONT SQUAT
Every 3 minutes, for 15 minutes (5 sets) of:
Pause Front Squat x 2 rep @ 32X1
(3 second decent, 2 seconds at the bottom and back to the 2nd repetition completed the same way)
Build over the course of the 5 sets to today’s 2-RM Pause Front Squat.
Metcon
Metcon (Time)
“Christine”
3 Rounds for Time:
500m [...]

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Wednesday WOD

C4 CrossFit – CrossFit

Metcon
Metcon (Time)
For Time:
50 KB Swings (55/35)
40 Walking Lunges with DB/KB (55 or 50/35)
30 Burpees
20 Wall Balls (20/14)
10 Bar MU (20 Pull Ups)
20 Wall Balls (20/14)
30 Burpees
40 Walking Lunges with DB or KB
50 KB Swings
SCALING SUGGESTION:
40 KB Swings (55/35)
30 Walking Lunges with DB/KB (55 or 50/35)
20 Burpees
15 Wall Balls (20/14)
5 Bar MU (10 [...]

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Tuesday WOD

C4 CrossFit – CrossFit

Weightlifting
Clean and Jerk Complex
For 20 minutes, increase the load on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.
EMOM for 6 min (6 sets):
High Hang Clean + Jerk x 1 rep @ 50-65 of 1-RM Clean
Rest 1 [...]

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Monday WOD

C4 CrossFit – CrossFit

Strength
Back Squat
Every 2 minutes, for 12 minutes (6 sets) of:
Back Squat
Set 1 – 3 reps @ 70% of 1-RM Back Squat
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 85%
Set 4 – 1 rep @ 90%
Set 5 – 3 reps @ 85%
Set 6 – 3 reps @ 85%
Metcon
Metcon [...]

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Friday WOD

C4 CrossFit – CrossFit

Weightlifting
Push Press (5 sets of 4-5 reps)
Work to a heavy set of 4-5 reps
Rest 2 min between sets
Metcon
Metcon (Time)
For Time:
21-15-9
Power Snatches (115/75)(95/65)
HSPU
Sit Ups
200m Run after each round

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Thursday WOD

C4 CrossFit – CrossFit

Gymnastics
Gymnastics Skill practice
Every 3 minutes, for 18 minutes (2 sets of each):
Station 1 – 3 Minutes of Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2 – 3 Minutes of Handstands or Handstand Walk Practice
(use this time [...]

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Wedenesday WOD

C4 CrossFit – CrossFit

Weightlifting
Deadlift
Deadlift
Set 1 – 10 reps @ 55% of 1-RM
Set 2 – 10 reps @ 65%
Set 3 – 6 reps @ 75%
Set 4 – 8 reps @ 80%
Set 5 – 6 reps @ 85%
Set 6 – 4 reps @ 90%
Rest 2-3 minutes between sets.
Metcon
Metcon (AMRAP – Reps)
Complete as many rounds and reps as [...]

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Tuesday WOD

C4 CrossFit – CrossFit

Weightlifting
Hang Snatch + Snatch
Every 2 minutes for 14 min
Work to a heavy set of the complex
Metcon
Metcon (Time)
For Time:
3 Rounds
400m Run
10 Power Cleans (135/95)
5 Bar MU (15 Pull Ups)
Core Work
Warm-up (No Measure)
EMOM for 8 min
Station 1 – Hollow Hold 30 secs
Station 2 -Side Plank (Right) 45 secs
Station 3 – Side Plank (Left) 45 [...]

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Monday WOD

C4 CrossFit – CrossFit

Weightlifting
FRONT SQUAT
Set 1 – 5 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 3 reps @ 85%
Set 4 – 1 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – 1 rep @ 100%
Rest 2 sets between sets
This is not a 1 RM test but if you feel [...]

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Friday WOD

C4 CrossFit – CrossFit

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders (100 Singles)
10 Strict or Kipping HSPU
Rest 5 minutes, and when the running clock reaches 20:00…
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
30 Sit Ups
20 Alternating Single-Arm [...]

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Thursday WOD

C4 CrossFit – CrossFit

Strength
Bench Press
In 15 min establish a 2 RM
Metcon
Metcon (Time)
Elizabeth
21-15-9
Squat Cleans (135/95)
Ring Dips
Cool Down – Coach’s Choice Core

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