CrossFit C2E

Forging Elite Fitness in Historic Chester, New York

FRIDAY’S LINEUP (09/19/14)

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)

STRENGTH:

“LINDA”

1-10 (FOR TIME)

DEADLIFT, BENCH, CLEAN

SEE COACH FOR NUMBERS

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THURSDAY’S LINEUP (09/18/2014)

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:

EVERY 2/3 MIN:

PUSH PRESS (ADD WEIGHT)

-AND/OR-

CLEAN, PUSH PRESS, AND JERK/THRUSTER/STRICT PRESS

(SEE COACH FOR DETAILS)

WOD

3 MIN INTERVALS OF THE FOLLOWING: (A RUN BETWEEN EACH)

BURPEES

SLAM BALL

JUMPING PULL UPS

SDLHP

V-UPS

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WEDNESDAY’S LINEUP (09/17/2014)

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

SNATCH WEDNESDAY’S

LEARN ‘N’ PLAY

(SEE COACH)

-AND-

1RM OHS

WOD

3 MIN AMRAP:

TALL SNATCH

(SEE COACH FOR DETAILS)

 

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TUESDAY’S LINEUP (09/16/2014)

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:

4X4 BACK SQUATS

4X3 FRONT SQUATS

EVERY 2 MIN.

(SEE COACH FOR DETAILS)

WOD

6 MIN AMRAP:

36 KBS

36 DB TEBOW LUNGE

CFNE COMPETITORS

1. Death by Power Clean, 155/105

- Everyone will start with 155/105 and will give it everything they have. If you are unable to complete 12 rounds with this weight, drop the weight to 135/95 and start over.

- If you are unable to complete 12 rounds with 135/95, drop the weight to 115/85 and start over.

Post scores for all rounds that you do (the first round is the most important score – go for broke with the 155/105).

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MONDAY’S LINEUP (09/15/14)

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)

MOBILITY/STRENGTH

6X5 BENCH PRESS (ADD WEIGHT)

6X5  ROW OR PULL UPS

WOD

5 MIN AMRAP:

21-15-9

BOX JUMPS

HRPU

CFNE COMPETITORS

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FRIDAY’S LINEUP (9/12/2014)

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)

STRENGTH:

EVERY 3MIN:

- 5X5 DEADLIFTS (ADD WEIGHT)

- HANDSTANDS

- JUMP ROPE/DU

- PULL-UPS

(SEE COACH FOR DETAILS)

CFNE COMPETITORS

“Fight Gone Bad”
3 rounds for max reps of:
1 min Wall Balls, 20/14
1 min Sumo Deadlift Highpull, 75/55
1 min BJ, 20″ – not Games standards.
1 min Push Press, 75/55
1 min Row for Cals
1 min Rest

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THURSDAY’S LINEUP (09/11- GOD BLESS AMERICA)

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)

-AND/OR-

CLEAN, PUSH PRESS, AND JERK

(SEE COACH FOR DETAILS)

WOD

11 MIN AMRAP

3 PULL UPS

6 POWER CLEANS

9 BURPEES

 

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WEDNESDAY’S LINEUP (09/10/2014)

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

SNATCH WEDNESDAY’S

TALL AND MID (HANG) POSITION

(SEE COACH FOR DETAILS)

WOD

3 MIN AMRAP:

TALL SNATCH

(SEE COACH FOR DETAILS)

 

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TUESDAY’S LINEUP (9/9/2014)

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

3 MIN AMRAP:

3 PWR CLEANS

3 BOX JUMPS

-1 MIN REST-

3 MIN AMRAP:

3 PWR CLEANS

3 BOX JUMPS

CFNE COMPETITORS

1. “Tosh Sprints”
200m Run, rest equal time
400m Run, rest equal time
600m Run, rest equal time
Repeat this cycle for three rounds.

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MONDAY’S LINEUP (9/8/2014)

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

6X5 BENCH PRESS (ADD WEIGHT)

6X5  ROW OR PULL UPS

WOD

10 MIN AMRAP:

6 BURPEES

12 V-UPS

18 KBS

CFNE COMPETITORS

1. AMRAP 10:
50 Bar Facing Burpees
30 Power Snatches, 135/95
10 Muscle ups

2. Squats
5×5 Front Squats, Across

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