CrossFit C2E

Forging Elite Fitness in Historic Chester, New York

FRIDAY’S LINEUP (11/28/2014)

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:

10×4 DEADLIFTS

WOD:

5 RDS FOR TIME:

15 KBS

15 BURPEES

Permalink | | Posted in Weightlifting, WoDs | No Comments

HAPPY THANKSGIVING

Permalink | | Posted in Uncategorized | No Comments

WEDNESDAY’S LINEUP (11/26/2014)

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

TBD

Permalink | | Posted in Weightlifting, WoDs | No Comments

TUESDAY’S LINEUP (11/25/2014)

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:

10X4 BACK SQUATS

10X4 PUSH PRESS

EVERY 3 MIN.

(SEE COACH FOR DETAILS)

WOD

1,2,3,4,5,6,7,8….. OF THE FOLLOWING

BOX JUMPS

CLEANS

PULL UPS

Permalink | | Posted in Weightlifting, WoDs | No Comments

MONDAY’S LINEUP (11/24/2014)

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/STRENGTH

10X4 BENCH PRESS (ADD WEIGHT)

10X4 BENT OVER ROW

WOD

1,2,3,4,5,6,7,8….. PUSH UPS

20 SINGLES OR 10 DU

Permalink | | Posted in Weightlifting, WoDs | No Comments

WEDNESDAY’S LINEUP (11/19/2014)

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)

WOD

TABATA

RUN 0-4 MIN

ROW 5-9 MIN

T2B 10-14 MIN

BOX JUMPS 15-19 MIN

DB SNATCH 20-24

Permalink | | Posted in WoDs | No Comments

TUESDAY’S LINEUP (11/18/2014)

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:

10X4 BACK SQUATS

EVERY 3 MIN.

(SEE COACH FOR DETAILS)

WOD

25-20-15-10-5 WALLBALLS

5-10-15-20-25 KBS

Permalink | | Posted in Weightlifting, WoDs | No Comments

MONDAY’S LINEUP (11/17/2014)

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/STRENGTH

10X4 BENCH PRESS (ADD WEIGHT)

10X4 BENT OVER ROW

WOD

“ANNIE”

50-40-30-20-10 DU

50-40-30-20-10 SIT-UPS

Permalink | | Posted in Weightlifting, WoDs | No Comments

FRIDAY’S LINEUP (11/14/2014)

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:

10×4 DEADLIFTS

WOD:

Power Clean Practice

Permalink | | Posted in Weightlifting, WoDs | No Comments

WEDNESDAY’S LINEUP (11/12/2014)

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

7RDS/7MIN:

7 KB SNATCH

7 V UPS

7 RDS/7MIN:

6 MED BALL SITUPS

6 OH TEBOW LUNGES

7 RDS/7MIN:

7 KBS

3 BURPEES

Permalink | | Posted in Metabolic Conditioning, WoDs | No Comments

Older Posts »