CrossFit C2E

Forging Elite Fitness in Historic Chester, New York

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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WEDNESDAY’S LINEUP (10/15/2014)

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)

SNATCH WEDNESDAY’S

SNATCH PRACTICE

WOD

“RANDY”

75 POWER SNATCHES FROM THE GROUND

(CAP 8 MIN)

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TUESDAY’S LINEUP (10/14/2014)

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)

STRENGTH:

4X4 BACK SQUATS

4X3 FRONT SQUATS

EVERY 2 MIN.

(SEE COACH FOR DETAILS)

WOD

FOR TIME:

15 WALL BALLS

10 KBS

5 EACH SIDE TEBOW LUNGE

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MONDAY’S LINEUP (10/13/2014)

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)

 

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FRIDAY’S LINEUP (10/10/2014)

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

OR

1RM

 

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