CrossFit C2E

Forging Elite Fitness in Historic Chester, New York

THURSDAY’S LINEUP (10/30/2014)

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:

EVERY 2 MIN:

5 CLEANS (POWER, HANG, GROUND) TO OVERHEAD (PUSH PRESS, JERK)

WOD

EMOM 10 MIN:

EVEN MINUTES : UP TO 5 CLEANS TO OVERHEAD (NO LESS THAN 3)

ODD MINUTES : HOLLOW HOLD HANG (FROM PULL UP BAR – 20 SECONDS)

…………..SUPRISE AT THE END…………..GOOD LUCK!

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WEDNESDAY’S LINEUP (10/29/2014)

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)

SNATCH WEDNESDAY’S

SNATCH PRACTICE

WOD

5 POWER SNATCHES

10 DU’S OR 20 SINGLES

EMOM (2 BURPEES)

TIME IS TBD BY COACH

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TUESDAY’S LINEUP (10/28/2014)

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:

4X4 BACK SQUATS

3X3 FRONT SQUATS

EVERY 2 MIN.

(SEE COACH FOR DETAILS)

WOD

TABATA:

WALLBALLS

20 SECONDS WORK, 10 SECONDS REST (5 MINUTES)

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MONDAY’S LINEUP (10/27/2014)

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

5X5 BENCH PRESS (ADD WEIGHT)

5X5 BENT OVER ROW

WOD

1,2,3……… (FOR 12 MIN)

KBS

BURPEES

BOX JUMPS

V UPS

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THURSDAY’S LINEUP (10/23/2014)

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:

EVERY 2/3 MIN:

5 THRUSTERS (ADD WEIGHT)

WOD

5 RDS:

7 THRUSTERS 75/55

7 BOX JUMPS

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WEDNESDAY’S LINEUP (10/22/2014)

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)

SNATCH WEDNESDAY’S

SNATCH PRACTICE

WOD

12 MIN AMRAP:

75 KB SUMO DEADLIFTS

75 V-UPS

75 KBS

75 BACK EXTENTIONS

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TUESDAY’S LINEUP (10/21/2014)

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)

STRENGTH:

4X4 BACK SQUATS

3X3 FRONT SQUATS

EVERY 2 MIN.

(SEE COACH FOR DETAILS)

WOD

12 MIN:

1000M ROW

40 THRUSTERS – 45/35

30 PULL-UPS

IF TIME REMAINS:

MAX EFFORT WALLBALLS

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MONDAY’S LINEUP (10/20/2014)

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

5X5 BENCH PRESS (ADD WEIGHT)

WOD

FOR TIME:

30-30-30 KBS

30-20-10 BURPEES

 

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FRIDAY’S LINEUP (10/17/2014)

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)

STRENGTH:

3×5 DEADLIFTS

WOD:

12 MIN CAP: 10 RDS FOR TIME

5 DEADLIFTS (@75%)

5 PULL-UPS

 

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THURSDAY’S LINEUP (10/16/2014)

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:

EVERY 2/3 MIN:

PUSH PRESS (ADD WEIGHT)

WOD

7 MIN AMRAP:

7 GROUND TO OVERHEAD

7 BURPEES

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