WOD’s & News

WOD's & News


Thursday

C4 CrossFit – CrossFit

Warm-up
500m Row, Then:
4-minute EMOM
10 G2OH (Plate)
20 Mountain climbers
Weightlifting
Strict Press
Work to a heavy set of 3.
Metcon
Metcon (AMRAP – Rounds)
12 Minutes
5 Muscle Ups
20 Wall Balls (20/14)
10 Hang KB Snatch (55/35

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Wednesday

C4 CrossFit – CrossFit

Skill
Muscle Up
Work on progressions for Ring MU
Metcon
Metcon (Time)
21-15-9
Power Cleans (155/105)
HSPU
Rest 5 Minutes
9-15-21
Deadlift (225/155)
Box Jump (24/20)
Cool Down
200m jog
10 good mornings pvc
Roll legs and stretch

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Tuesday

C4 CrossFit – CrossFit

Weightlifting
Squat Clean (Work to a max for the day.)
Metcon
Lunges are with bar on back.
Metcon (Time)
4 Rounds
30 DU
10 Alt. Lunges (135/95)
10 TTB
Cool Down
2 Rds.
50 ft. Farmers carry w/plate.
Weighted plank hold

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Monday

C4 CrossFit – CrossFit

Warm-up (No Measure)
Warm Up Tabata
Med Ball Cleans
Push Ups
Sit ups
DU
Metcon (Time)
2 Person WOD
800m Run
60 Burpees
50 Front Squats
40 S2OH
30 Power Snatch
40 S2OH
50 Front Squat
60 Burpees
800mThe run is a relay. Partner 1 200m, then partner 2 200m.
Weights (135/95)

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Friday

C4 CrossFit – CrossFit

Metcon
Skill
Turkish Get Up
5X1 Increase Weight.
5 RD: Metcon (Time)
5 Bear Complex (Increase weight each round)
10 Box Jumps
200m Run
60 Sec RestBear Complex
1 Deadlift, 1 Hang power clean, 1 Front squat, 1 push press, 1 back squat, 1 push press
Start with a reasonable weight that you know you can hang on to for 5 reps [...]

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Thursday

C4 CrossFit – CrossFit

Warm-up
25 Cal Assault Bike
3 Minute AMRAP
10 Wall Balls
10 Push Ups
10 Sit ups
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Weightlifting
Romanian Dead Lift
3×10 @ 60% of 1RM
Cool Down
Stretch and Roll out back and legs.

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Wednesday

C4 CrossFit – CrossFit

Push Press
5X3 @ 80%
Metcon
Metcon (AMRAP – Reps)
From: CrossFit.com
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute
Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans

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9/11 Tribute WOD

2001m Row or Run (1.25 miles)
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170/120)
11 HSPUs
11 KB Swings (53/35)
11 Toes to Bar
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001m Row or Run (1.25 miles)
 

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MONDAY

C4 CrossFit – CrossFit

Double Pause Front Squat (60% of Max FS)
Pause at the bottom of the squat and then at parallel on the way up.
Metcon (AMRAP – Rounds and Reps)
10 Power Snatch (135/95)
40 DU
20 SDHP (70/55) Kettle Bell20 DU attempts for scale

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Thursday September 6, 2018

WARM UP: Tabata
Goblet Squats
Med Ball Cleans
Push Ups
Mountain Climbers

SKILL: Hand stand walk. Accumulate 50 feet or work on holds.
WOD:
12 Minutes
2 Power or Squat Clean (205/145)
5 HSPU
10 Lateral Burpees
4 Cleans
5 HSPU
10 Lateral Burpees
Increase 2 cleans each round.
COOL DOWN: Row, Bike, or Jog for 10-15 minutes

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