WOD’s & News

WOD's & News


Monday WOD

C4 CrossFit – CrossFit

Strength
Front Squat
Bench Press
Set 1 – 5 reps @ 80-85%
Set 2 – 3 reps @ 85-90%
Set 3 – 2 reps @ 90%
Set 4 – Max Reps @ 80%
Rest 3 minutes between sets.
Warm up to 75-80% and then start
Metcon
Metcon (AMRAP – Rounds)
In teams of two, partners will alternate complete rounds, and work through as [...]

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CrossFit Open WOD 19.4

C4 CrossFit – CrossFit

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 [...]

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Thursday WOD

C4 CrossFit – CrossFit

Metcon
Metcon (Time)
40 Sit ups
40 HR Push Ups
30 GHD Sit ups / Sit ups w/Plate
30 Push Jerk 135/95
20 Goblet Squats 55/35
20 Push Press 135/95
10 Front Squat 135/95
10 Bar or Ring MU

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Wednesday WOD

C4 CrossFit – CrossFit

Strength
Bench Press
Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 2 reps
Use approximately 80% of your 1-RM, but feel free to increase the weight if it feels good!
Metcon
Metcon (AMRAP – Rounds)
15 min AMRAP
500m Row
7 Snatches (135/95)(115/75)
14 Lateral Burpees

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Tuesday WOD

C4 CrossFit – CrossFit

Strength
Strict Overhead Press
Set 1 – 5 reps @ 55%
Set 2 – 5 reps @ 65%
Set 3 –3 reps @ 75%
Set 4 – 3 reps @ 85%
Set 5 – 2 reps @ 90%
Set 6 – 10 reps @ 55-65%
Rest 90 seconds to 2 minutes between sets
Metcon
Metcon (Time)
4 Rounds
30 Double Unders (60 singles)
10 Power [...]

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Monday WOD

C4 CrossFit – CrossFit

Strength
Back Squat
Set 1 – 5 reps @ 80
Set 2 – 3 reps @ 85
Set 3 – 2 reps @ 90%
Set 4 – 3 reps @ 85
Set 5 – 8 reps @ 75
Set 6 – 8 reps @ 75
Rest 2 Minutes
Metcon
Metcon (Time)
“Rabbit’s Delight”
Objective:
Complete as many repetitions as you can, as quickly as you [...]

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CrossFit Open WOD 19.3

C4 CrossFit – CrossFit

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes

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Thursday WOD

C4 CrossFit – CrossFit

Strength
Push or Power Jerk
Every 2 minutes for 10 minutes (5 sets):
Set 1 – 4 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 85%
Set 4 – 1 rep @ 88%
Set 5 – 1 rep @ 92%
Rest 2 min
Every minute on the minute for 4 min
Jerk x 1 [...]

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Wednesday WOD

C4 CrossFit – CrossFit

Metcon
Metcon (Time)
50 Box Jumps (24/20)
40 STOH (115/75)
30 KB Swings (55/35)
20 Front Squats (115/75)
10 Ring or Bar Muscle Ups (30 Ring Dips)
20 Front Squats
30 KB Swings
40 STOH
50 Box Jumps
Cool Down:
Core – Coach’s choice!!

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Tuesday WOD

C4 CrossFit – CrossFit

Strength
Back Squat
Set 1 – 4 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 85%
Sets 4-6 – 2 reps @ 90-95%
Rest 2 min between sets
Metcon
Metcon (AMRAP – Rounds)
10 min AMRAP
10 DL (225/155)
10 Lateral Burpees
10 C2B Pull-Ups

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Monday WOD

C4 CrossFit – CrossFit

Strength
Snatch (Take 20 min to build to a 1 RM )
Power or Squat Snatch
Metcon
Metcon (Time)
One partner will start on the Rower and the other on the Snatches.
Do single repetitions on Snatches (no touch and go). If you feel good feel free to increase the weight!
Each person will complete 10 rounds
Every minute on [...]

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OPEN WOD 19.2

C4 CrossFit – CrossFit

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 [...]

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