Categories ArchivesWOD's

Thursday WOD standard

C4 CrossFit – CrossFit

Gymnastics Skill
Spend 10-15 minutes working on Rope Climbs
Metcon
Metcon (Time)
21 Front Squats (135/95)
4 Rope Climbs (8 mod rope pulls)
100m Sprint
18 Front Squats
3 Rope Climbs (6 mod rope pulls)
100m Sprint
15 Front Squats
2 Rope Climbs (4 mod rope pulls)
100m Sprint
9 Front Squats
1 Rope Climb (2 mod rope pulls)
100m Sprint
Cool Down: Coach’s Choice Core

Continue Reading

Wednesday WOD standard

C4 CrossFit – CrossFit

Thruster (1 RM)
Take 15 min to Establish a 1RM
Metcon
Metcon (Time)
Buy in: 1000 Meter Row
60 DU
50 Kettlebell Swings (55/35)
40 Front-Racked Kettlebell Walking Lunges (Goblet Hold)
50 Kettlebell Swings
60 DU
Buy out: 800m Run
Scale the Row and Run as needed
For bigger classes, perform Forward Lunges in place if needed

Continue Reading

Tuesday WOD standard

C4 CrossFit – CrossFit

Strength
DL/HSPU
Deadlift x 15 reps
Rest 15-20 seconds
60 seconds of Strict HSPU x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
60 seconds of Strict HSPU x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
60 seconds of Strict HSPU x Max Reps
For each set, these are the recommended loads [...]

Continue Reading

Monday WOD standard

C4 CrossFit – CrossFit

Strength
Back Squat
Every 2 min, for 10 min (5 sets):
Back Squat
Set 1 – 5 reps @ 55%
Set 2 – 5 reps @ 65%
Set 3 – 3 reps @ 75%
Set 4 – 2 reps @ 85%
Set 5 – 2 reps @ 90%
@ 10 min
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 10 [...]

Continue Reading

Friday WOD standard

C4 CrossFit – CrossFit

Metcon
Metcon (4 Rounds for time)
Every 6 minutes for 24 minutes
200m Run or 250m Row
12 DB Clean and Jerk (AHAP)
24 Box Jumps (24/20)
Use 2 Dumbbells for the Clean and Jerk. Each Rep starts from the floor. Only one head of the dumbbell needs to touch the floor between reps.

Continue Reading

Thursday WOD standard

C4 CrossFit – CrossFit

Strength
Bench Press
5 Sets of 3-4 Reps @ 80-90% of 1RM
Then…
One set of:
10 reps @ 65-70% of 1-RM
Metcon
Metcon (AMRAP – Rounds)
Three 4 min AMRAPs
4 min AMRAP
10 SDHP (95/65)
10 Med Ball Sit Ups
Rest 2 minutes
Then, 4 min AMRAP
12 OHS (95/65)
10 Ring Dips
Rest 2 minutes
Then, 4 min AMRAP
20 Wall Ball Shots (20/14)
10 TTB

Continue Reading

Wednesday WOD standard

C4 CrossFit – CrossFit

Strength
Hang Snatch + Snatch
Every 90 seconds for 12 minutes (8 sets)
Build over the course of 8 sets
Metcon
Metcon (Time)
For time:
400 Meter Run
30 Alternating DB Snatches (50/35)
30 Push-Ups
400 Meter Run
20 Alternating DB Snatches (50/35)
20 Push-Ups
400 Meter Run
10 Alternating DB Snatches (50/35)
10 Push-Ups

Continue Reading

This is a unique website which will require a more modern browser to work!

Please upgrade today!