CrossFit C2E

Forging Elite Fitness in Historic Chester, New York

THURSDAY’S LINEUP (4/24/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

MOBILITY

WOD WARMUP (SEE COACH)

STRENGTH

7X5: STRICT PRESS/PUSH PRESS (ADD WEIGHT)

WOD

3 MIN AMRAP:

10 BURPEES

10 KBS

-THEN-

3 MIN AMRAP:

5 EA. SIDE: KB ROWS

10 KB SQUAT THRUST

CFNE COMPETITORS

Recovery Day

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WEDNESDAY’S LINEUP (4/23/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

STRENGTH/MOBILITY

SNATCH WEDNESDAY’S

7×5 3 POSITION SNATCH/SNATCH PULL

(FOCUS ON POSITION, DEPTH)

(ADD WEIGHT)

WOD

COACHES CHOICE

CFNE COMPETITORS

1.  Death By Power Clean
EMOM complete 1 more Power Clean, 135/95
For example, Min 1 complete 1 PC, min 2 complete 2 PC, min 3 complete 3 PC for as long as possible.  Post scores as total rounds + partial reps.

2.  Squat
For time:
4 set of 15 unbroken Front Squats, 165/115 – no racks.

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TUESDAY’S LINEUP (4/22/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

STRENGTH

7×5: BACK SQUATS

(ADD WEIGHT)

WOD

21-15-9

WALL BALLS

BOX JUMP/STEP UP

CFNE COMPETITORS

1.  2k Row

2.  L-Sit
Accumulate 2 minutes

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MONDAY’S LINEUP (4/21/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

MOBILITY/STRENGTH

7X5 BENCH PRESS (ADD WEIGHT)

WOD

10 MIN AMRAP:

30 KBS

20 SIT-UPS

10 HRPU

CFNE COMPETITORS

“Murph”

1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile
Optional 20# weight vest.  Break up the gymnastics movements as desired.  

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CONGRATS!!!!!!!!

C2E would like to congratulate the following athletes who competed in events throughout the Tri-State area:

Alicia Mulvey- 6th place (CT.)

Team Event:

Andrew S., Art A., CC, and Chelsea M.: 18th (NYC)

Great Job Guys!!!!!!!!!!!!!!!!!!!!!!!!!!

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FRIDAY’S LINEUP (4/18/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

STRENGTH

3×5 DEADLIFTS (ADD WEIGHT)

WOD

SEE COACH

COMPETITORS WOD

1.  Clean and Jerk
EMOMx9
Min 1-2-3 at 85%
Min 4-5-6 at 90%
Min 7-8-9 at 95%

2.  Front Squat 
4×4 across

3.  Amanda
9-7-5
Squat Snatches, 135/95
Muscle ups

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THURSDAY’S LINEUP (4/17/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

MOBILITY

WOD WARMUP (SEE COACH)

STRENGTH

5X5: STRICT PRESS/PUSH PRESS (ADD WEIGHT)

WOD

SEE COACH

CFNE COMPETITORS

RECOVERY DAY

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TUESDAY’S LINEUP (4/15/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

STRENGTH

5RDS:

5 BACK SQUATS

(ADD WEIGHT)

-THEN-

1 RD @ 75%:

9 FRONT SQUATS

WOD

SEE COACH

CFNE COMPETITORS

1.  Squat Clean and Jerk
Work up to a 3-Rep max, TnG

2.  EMOMx5
5 TnG Squat Snatches, across.

3.  For Time:
50-40-30-20-10 Wall Balls, 20/14
25-20-15-10-5 Box Jumps, 24/20″

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MONDAY’S LINEUP (4/14/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

MOBILITY/STRENGTH

5 RDS:

5 BENCH PRESS (ADD WEIGHT)

WOD

10 MIN AMRAP:

5 BB ROWS

5 PUSH UPS

5 (EA. SIDE) DB SNATCH

15 KBS

CFNE COMPETITORS

RECOVERY DAY

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FRIDAY’S LINEUP (04/11/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

STRENGTH

5×5 DEADLIFTS (ADD WEIGHT)

WOD

5 RDS

SHUTTLE RUN

BURPEES

(SEE COACH)

CFNE COMPETITORS

1.  ”Diane”
21-15-9:
Dead Lift, 225/155
HSPU

Rest 3-4 hours.

2.  ”Squatting Elizabeth”
21-15-9:
Squat Cleans, 135/95
Ring Dips

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