WOD’s & News

WOD's & News


Thursday WOD

C4 CrossFit – CrossFit

Metcon
Metcon (Time)
“Messed up Diane”
10-9-8-7-6-5-4-3-2-1
DL (225/155)
1-2-3-4-5-6-7-8-9-10
HSPU
3 minutes Rest
8 Squat Cleans (135/95)
6 Squat Cleans (165/115)
4 Squat Cleans (185/125)
2 Squat Cleans (225/145)

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Wednesday WOD

C4 CrossFit – CrossFit

Weightlifting
Snatch
Every 2 minutes, for 10 minutes (5 sets):
Snatch Lift-Off + Snatch
(pause for 2 seconds at mid-patella, then lower the barbell to the ground, pause for 1 second, then snatch)
Sets 1-2 = 2 reps @ 75%
Sets 3-5 = 2 reps @ 80%
When the running clock reaches 10:00…
4 min EMOM
Snatch x 1 rep @ [...]

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Tuesday WOD

C4 CrossFit – CrossFit

Strength
Power or Split Jerk
Take 15 min to establish a 1 RM
Metcon
Metcon (6 Rounds for time)
Every 3 minutes, for 18 minutes (6 sets) for max load:
300m Run or Row
3 Ring or Bar MU (10 Ring Dips)
3 Power Cleans
Athletes may only take 3 attempts at the cleans per set, but may adjust the loads [...]

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Monday WOD

C4 CrossFit – CrossFit

Strength
Back Squat
Every 2 minutes, for 10 minutes (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%
Immediately followed by…
Every 3 min for 6 (2 sets)
6-8 reps @ 80%
Metcon
Metcon (AMRAP [...]

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CrossFit Open 19.5

C4 CrossFit – CrossFit

Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes

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Thursday WOD

C4 CrossFit – CrossFit

Strength
Push Press
Take 15 minutes to work to a 1 RM
Metcon
Metcon (Time)
21-15-9
Overhead Squats (95/65)
Toes-to-Bar
Run 400m after every round

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Wednesday WOD

C4 CrossFit – CrossFit

Strength
Deadlift
5-5-5-5-5
Keep all sets above 75% of your 1-RM
Metcon
Metcon (Time)
5 Rounds for Time:
10 Front Rack Alt Lunges (135/95)
20 Push-Ups Or 20 Ring Dips
30 DU (60 Sinlges)

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Tuesday WOD

C4 CrossFit – CrossFit

Strength
Clean & Jerk x 1 rep
Every 90 seconds, for 9 min (7 sets):
Set 1 = @ 65% of 1-RM Clean & Jerk
Set 2 = @ 70%
Set 3 = @ 75%
Set 4 = @ 80%
Sets 5-7 = @ 85%+
Metcon
Metcon (Time)
2 Rounds for time:
300m Run
25 Wall Ball Shots (20/14)
20 Pull Ups
15 Burpee Box Jump-Overs [...]

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Monday WOD

C4 CrossFit – CrossFit

Strength
Front Squat
Bench Press
Set 1 – 5 reps @ 80-85%
Set 2 – 3 reps @ 85-90%
Set 3 – 2 reps @ 90%
Set 4 – Max Reps @ 80%
Rest 3 minutes between sets.
Warm up to 75-80% and then start
Metcon
Metcon (AMRAP – Rounds)
In teams of two, partners will alternate complete rounds, and work through as [...]

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CrossFit Open WOD 19.4

C4 CrossFit – CrossFit

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 [...]

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Thursday WOD

C4 CrossFit – CrossFit

Metcon
Metcon (Time)
40 Sit ups
40 HR Push Ups
30 GHD Sit ups / Sit ups w/Plate
30 Push Jerk 135/95
20 Goblet Squats 55/35
20 Push Press 135/95
10 Front Squat 135/95
10 Bar or Ring MU

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Wednesday WOD

C4 CrossFit – CrossFit

Strength
Bench Press
Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 2 reps
Use approximately 80% of your 1-RM, but feel free to increase the weight if it feels good!
Metcon
Metcon (AMRAP – Rounds)
15 min AMRAP
500m Row
7 Snatches (135/95)(115/75)
14 Lateral Burpees

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