WOD’s & News

WOD's & News


Wednesday WOD

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
2 Rounds
30 sec Assault Bike
10 Good Mornings
10 Back squats
Metcon
Metcon (Time)
3 rounds
10 strict pull ups/Ring Rows
10 Ring Dips/15 Box Dips
200m Farmers Carry (53/35)
Attempt to do Pull Ups and Ring dips strict as this is a strength portion and not for time. Scale numbers as needed or switch to the scaled version [...]

Read More

Tuesday WOD

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
2 Rounds
15 cal Row
10 Goblet Squats
5 Burpees
Weightlifting
Front Squats (4×10)
4 sets of 10 @ 60%
Metcon
Metcon (Time)
21 KB Swings (53/35)
15 Squat Cleans (135/95)
50 DU (100 singles)
15 KB Swings
9 Squat Cleans
50 DU (100 Singles)
9 KB Swings
6 Squat Cleans
50 DU (100 Singles)

Read More

Monday Team Wod

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
3 Rounds of:
100 Single Unders
10 Empty bar Push Press
15 Sit Ups
Weightlifting
Strict Press + Push Press (5 sets of the complex @ 80% of Strict Press )
2 Strict Press + 5 Push Press
Metcon
Metcon (Time)
In teams of 2
Buy in: 30 Assault Bike Cals
6 Rounds of:
12 Pullups
12 Box Jumps (24/20)
12 HSPU/HRPU
(switch after [...]

Read More

Saturday WOD

C4 CrossFit – CrossFit

Metcon
Metcon (Time)
25 min AMRAP
Teams of 2
400m Run TOGETHER
50 Wall Balls (20/14)
40 Med Ball Sit Ups
30 Hang Squat Cleans (135/95)
20 Burpee Box Jumps
10 Power Snatches (135/95)
Then…

Read More

Friday WOD

C4 CrossFit – CrossFit

Warm-up
1000m Row (Time)
Max Effort 1000m Row
Weightlifting
Jerk
3-3-3-3-3 @75-80%
Metcon
Metcon (Time)
EMOM for 12 min
Odds: 7 Power Cleans (135/95)
Evens: 8 Burpees Over the Bar

Read More

12 Days of Thankfulness

C4 CrossFit – CrossFit
Happy Thanksgiving to all our amazing C4 athletes and coaches!!!
Metcon
Metcon (Time)
200m Run
2 Snatches (115/75)
3 Thrusters (115/75)
4 Box Jumps (24/20)
5 Burpees
6 SDHP (115/75)
7 KB Swings (55/35)
8 DB snatch (50/35)
9 Wall Balls (20/14)
10 HR Push Ups
11 GTOH (115/75)
12 C2B pull ups or MU
This WOD works just like the “12 Days of Christmas” WOD/Song. You [...]

Read More

Wednesday

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
200m Run
2 rounds of:
10 Pull Ups/Ring Rows
12 Push Ups
15 Air Squats
then 200 m Run
Weightlifting
Bench Press (4-4-4-4-4 @ 75%)
Metcon
Metcon (Time)
500m Row
50 Strict Press (75/55)
40 Sit Ups
30 Toes to Bar
20 HSPU
500m Row
20 HSPU
30 Toes to Bar
40 Sit Ups
50 Strict Press (75/55)
500m Row

Read More

Tuesday

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
2 Rounds
Empty bar
10 Good Mornings
10 Back Squats
10 Push Press
30 sec Sampson Stretch
30 sec Pigeon Stretch
Metcon
Metcon (Time)
EMOM for 12 min
Odd minutes: 8/12 cal Assault Bike
Even minutes: 50 DU/100 singles
Scale calories and DU as needed to complete the work within the minute
Rest 5-7 min
4 Rounds for Time
8 DL (225/155)
10 Box Jumps (24/20)
12 [...]

Read More

Team WOD

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
3 Rounds
200m Row
12 Air Squats
10 Push Ups
8 Ring Rows
Weightlifting
Back Squats (5-5-5-5-5 @ 70%)
Metcon
Metcon (Time)
Teams of 2
50 Wall Balls (20/14)
40 Pull Ups
30 Burpees
10 Box Step Overs (each person) (50/35)
40 Wall Balls
30 Pull Ups
20 Burpees
10 Box Step Overs
30 Wall Balls
20 Pull Ups
10 Burpees
10 Box Step Overs

Read More

Friday

C4 CrossFit – CrossFit

Weightlifting
Deadlift
Build to Heavy Set of 6-4-2
Metcon
Metcon (AMRAP – Rounds)
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

Read More

Thursday

C4 CrossFit – CrossFit

Metcon
Metcon (Time)
For Time:
800 Meter Run
21 Hang Power Snatches (95/65)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Hang Power Snatches (95/65)
15 Burpee Box Jumps (24/20)
200 Meter Run
9 Hang Power Snatches (95/65)
9 Burpee Box Jumps (24/20)

Read More

Wednesday

C4 CrossFit – CrossFit

Weightlifting
Pausing Front Squat
Work to a single with a 3 second pause.
Metcon
Metcon (Time)
5 Rounds:
200 Meter Run or 250m Row
2-4-6-8-10 Front Squats (165/110)

Read More

No More Posts

Load More Posts

This is a unique website which will require a more modern browser to work!

Please upgrade today!