CrossFit C2E

Forging Elite Fitness in Historic Chester, New York

FRIDAY’S LINEUP (08/29/2014)

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)

STRENGTH:

EVERY 3MIN:

5X5

DEADLIFTS (ADD WEIGHT)

6 SEC. DECENT

WOD:

10 MIN AMRAP: 3, 6, 9, 12, 15, 18 — – –

- POWER CLEANS

- T2B/K2C/SIT-UPS

CFNE COMPETITORS

1. Squat
1RM Front Squat

2. “Tequila Montoya”
3 RFT:
400m Run
21 Pull ups
12 Hang Squat Snatches, 95/65

3. Accessory Work – Demo video
3 rounds of:
10 Hip Thrusts
10 Strict C2B pull ups
10 Double KB/DB Stiff Leg Deficit Dead Lifts
10 Double KB/DB Bent-over Row
You choose the weights. This is NOT for time, but move with purpose. Rest 2-3 mins between rounds.

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THURSDAY’S LINEUP (8/28/2014)

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:

EVERY 2/3 MIN:

PUSH PRESS (ADD WEIGHT)

6 SEC. DECENT

WOD

10 MIN AMRAP:

10 PUSH PRESS @ 65 % OF YOUR WORKING SET

10 BURPEES

10 V-UPS

10 KBS OR SLAM BALLS

 

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WEDNESDAY’S LINEUP (08/27/14)

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

FOR TIME OR AMRAP (SEE COACH)

LEDGE RUN/ 500/1000M ROW/ .50 MILE AIRDYNE

-THEN-

25 BOX JUMPS/STEP UPS

25 HRPU

25 SDHP

25 PULL UPS/RING PULL

20 BURPEES

COMPETITORS WOD

1. Squats
3×3 Pause Front Squats, hold the bottom position for 10 seconds

2. “The Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

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TUESDAY’S LINEUP (8/26/2014)

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)

STRENGTH:

5 RDS:

2 FRONT SQUATS

4 BACK SQUATS

(6 SECOND DESCENT EACH REP)

(FROM THE GROUND OR RACK)

WOD

20 REP BACK SQUAT

OR

5 MIN AMRAP (SEE COACH)

CFNE COMPETITORS

1. For Time
1 mile Run
50 Wall Balls, 20/14
40 BJ, 24/20
30 Burpees
20 Power Snatches, 95/65

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MONDAY’S LINEUP (8/25/2014)

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)

MOBILITY/STRENGTH

5X5 BENCH PRESS (ADD WEIGHT)

5X5  ROW OR PULL UPS

(6 SECOND DESCENT EACH REP. 1 SEC PAUSE AT THE BOTTOM)

WOD

10 MIN AMRAP:

20 BURPEES

20 HOLLOW HOLDS

CFNE COMPETITORS

1. Squat
1RM Back Squat

2. Row
500m easy
500m hard
500m easy
500m hard
This is to be done in one 2,000 set without coming off the rower. The “easy 500″ should be at 5k pace, the “hard 500″ should be at, or just below, 2k pace.

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FRIDAY’S LINEUP (08/22/2014)

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:

EVERY 3MIN:

5X5

DEADLIFTS (ADD WEIGHT)

6 SEC. DECENT

WOD:

EMOM- 10 ROUNDS:

2 DEADLIFTS @ % OF LAST LIFT/1RM (SEE COACH FOR HELP)

CFNE COMPETITORS

1. Squats
EMOMx10: 1 Front Squat, Across

2. EMOMx14
Odd: Power Snatch + Hang Squat Snatch + Squat Snatch
Even: 3-6 Muscle ups

3. Accessory Work
NOT for time:
200m Double KB Farmers Carry, 2pood/1.5pood
20 Weighted Sit ups with anchored feet
150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on your chest
20 GHDSU
100m Double KB Overhead Walk, 2pood/1.5pood
20 GHDSU
150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on your chest
20 Weighted Sit ups with anchored feet
200m Double KB Farmers Carry, 2pood/1.5pood

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THURSDAY’S LINEUP (8/21/2014)

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:

EVERY 2/3 MIN:

PUSH PRESS (ADD WEIGHT)

6 SEC. DECENT

—– ONLY WORKING SETS WILL COUNT (SEE COACH FOR DETAILS)

CFNE COMPETITORS

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WEDNESDAY’S LINEUPS (8/20/2014)

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)

STRENGTH

SNATCH WEDNESDAY’S

WOD

25-20-15-10-5

KBS

BURPEES

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TUESDAY’S LINEUP (8/19/2014)

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)

STRENGTH:

5 RDS:

2 FRONT SQUATS

4 BACK SQUATS

(6 SECOND DESCENT EACH REP)

(FROM THE GROUND OR RACK)

WOD

EMOM:

2 POWER CLEANS

MAX EFFORT BOX JUMPS (AS MANY AS YOU CAN WITH THE REMANING TIME)

CFNE COMPETITORS

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MONDAY’S LINEUP (8/18/2014)

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)

MOBILITY/STRENGTH

5X5 BENCH PRESS (ADD WEIGHT)

5X5  ROW OR PULL UPS

(6 SECOND DESCENT EACH REP. 1 SEC PAUSE AT THE BOTTOM)

WOD

10 MIN AMRAP:

2 BURPEES

4 HRPU

6 V-UPS OR HOLLOWS

CFNE COMPETITORS

1. Squat
A. 7RM Back Squat
B. 7 RM Front Squat

2. “The Chief”
5 rounds of:  AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
1 minute rest between rounds. Your score is total rounds, only full rounds count

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