WOD’s & News

WOD's & News


Friday WOD

C4 CrossFit – CrossFit

Strength
Bench Press
3-3-3-3-3 @ 75%+
Metcon
Metcon (Time)
21-15-9
Front squats(115/75)
Pull ups
Rest 5 min
15-12-9
Hang cleans(135/95)
Push Ups

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Thursday WOD

C4 CrossFit – CrossFit

Strength
Hang Clean + Clean + Jerk
Every 2 minutes, for 16 minutes (8 sets)
Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.
The cleans can be power or squat
Metcon
Metcon (Time)
4 rounds for time of:
400 Meter Run
20 Alternating Single-Arm Dumbbell Snatches [...]

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Wednesday WOD

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
Metcon
Metcon (Time)
Every 8 minutes, for 32 minutes (4 sets) for times:
20/15 Calorie Rowing
15 Thrusters (95/65 lbs)
30 Double-Unders (60 singles)
15 Toes to Bar
20/15 Calorie Rowing
For bigger classes substitute with a 200m Run or 15/10 calories on the Assault Bike
Scale calories and repetitions as needed [...]

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Tuesday WOD

C4 CrossFit – CrossFit

Strength
Deadlift
5 sets
Set 1 – 10 reps @ 50% of 1-RM
Set 2 – 8 reps @ 60%
Sets 3-5 – 6 reps @ 75%
Rest 2-3 minutes between sets.
Metcon
Metcon (Time)
3 Rounds
10 OHS (135/95)
15 Ring Dips
20 KB Swings (55/35)

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Monday WOD

C4 CrossFit – CrossFit

Strength
Front Squat
20 min.
Front Squat
Set 1 – 4 reps @ 65%
Set 2 – 3 reps @ 75%
Set 3 – 2 reps @ 80%
Set 4 – 3 reps @ 85%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 2 reps @ as heavy as possible
Rest 2 minutes between [...]

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Friday WOD

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
3 rounds
30 DU (count attempts)
15 Slam Balls
Metcon
Metcon (Time)
4 rounds
20 Wall Balls (20/14)
10 ttb
8-6-4-2 Ground to OH
(135-155-185-205)
(95-115-125-135)
If you’re feeling a little stronger go for this one!!!
(165-185-205-225)
(115-125-135-155)

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Thursday WOD

C4 CrossFit – CrossFit

Weightlifting
Power Clean
Every 90 seconds, for 12 minutes (8 sets)
Power Clean x 2 reps
Start around 70% and build each set to today’s heavy double.
These don’t have to be touch n’ go. You can drop the bar after the first rep and reset before the second rep
Metcon
Metcon (Time)
For Time:
15-12-9-6-3
Thrusters (95/65)
Lateral Burpees
HSPU

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Wednesday WOD

C4 CrossFit – CrossFit

Strength
Back Squat
Set 1 – 5 reps @ 75% of 1 RM
Set 2 – 3 reps @ 80%
Set 3 – 1 rep @ 85%
Set 4 – 5 reps @ 80%
Set 5 – 3 reps @ 85%
Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.
Metcon
Metcon (AMRAP – Reps)
Against a 2-minute running clock…
20/15 [...]

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Tuesday WOD

C4 CrossFit – CrossFit

Weightlifting
Strict Press
5 sets of:
Strict Press x 2-3 reps
Rest 2 minutes
Build to a heavy 2-3 rep over the course of 5 sets
Metcon
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP
15 Box Jumps (24/20)
15 Push Presses (95/65 lbs)
Rest 2 minutes, and when the running clock reaches 7:00…
5 min AMRAP
5 Devil’s Presses (50/35)
15 Air Squats
Choose weight [...]

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Monday WOD

C4 CrossFit – CrossFit

Strength
Snatch
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes between sets
Metcon
Metcon (Time)
In teams of two, partners alternate complete rounds until they have finished 5 sets each of:
5 Snatches*
10 Kettlebell Swings (55/35)
20 Double-Unders
*For the Snatches, choose a weight that will challenge you, but that you should still be able to complete [...]

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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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