CrossFit C2E

Forging Elite Fitness in Historic Chester, New York

WEDNESDAY’S LINEUP (12/3/2014)

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

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TUESDAY’S LINEUP (12/2/2014)

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

FRONT SQUATS 10,8,6,4,2

WALL BALLS 25,20,15,10,5

12 MIN CAP

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HAPPY BIRTHDAY COACH JEFF!!!!!!!!!!!!!!!!!!!

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MONDAY’S LINEUP (12/1/2014)

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

COACH’S BDAY WOD

42 DIPS (3 MIN CAP THEN 1 MIN REST)

42 KBS (3 MIN CAP THEN 1 MIN REST)

42 BURPEES (3 MIN CAP THEN 1 MIN REST)

42 V UPS (3 MIN CAP THEN 1 MIN REST)

MORE BASED ON COACH’S CHOICE

 

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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

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HAPPY THANKSGIVING

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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

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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

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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

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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

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