WOD’s & News

WOD's & News


Tuesday WOD

C4 CrossFit – CrossFit

Strength
Strict Overhead Press
Set 1 – 5 reps @ 55%
Set 2 – 5 reps @ 65%
Set 3 –3 reps @ 75%
Set 4 – 3 reps @ 85%
Set 5 – 2 reps @ 90%
Set 6 – 10 reps @ 55-65%
Rest 90 seconds to 2 minutes between sets
Metcon
Metcon (Time)
4 Rounds
30 Double Unders (60 singles)
10 Power [...]

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Monday WOD

C4 CrossFit – CrossFit

Strength
Back Squat
Set 1 – 5 reps @ 80
Set 2 – 3 reps @ 85
Set 3 – 2 reps @ 90%
Set 4 – 3 reps @ 85
Set 5 – 8 reps @ 75
Set 6 – 8 reps @ 75
Rest 2 Minutes
Metcon
Metcon (Time)
“Rabbit’s Delight”
Objective:
Complete as many repetitions as you can, as quickly as you [...]

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CrossFit Open WOD 19.3

C4 CrossFit – CrossFit

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes

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Thursday WOD

C4 CrossFit – CrossFit

Strength
Push or Power Jerk
Every 2 minutes for 10 minutes (5 sets):
Set 1 – 4 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 85%
Set 4 – 1 rep @ 88%
Set 5 – 1 rep @ 92%
Rest 2 min
Every minute on the minute for 4 min
Jerk x 1 [...]

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Wednesday WOD

C4 CrossFit – CrossFit

Metcon
Metcon (Time)
50 Box Jumps (24/20)
40 STOH (115/75)
30 KB Swings (55/35)
20 Front Squats (115/75)
10 Ring or Bar Muscle Ups (30 Ring Dips)
20 Front Squats
30 KB Swings
40 STOH
50 Box Jumps
Cool Down:
Core – Coach’s choice!!

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Tuesday WOD

C4 CrossFit – CrossFit

Strength
Back Squat
Set 1 – 4 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 85%
Sets 4-6 – 2 reps @ 90-95%
Rest 2 min between sets
Metcon
Metcon (AMRAP – Rounds)
10 min AMRAP
10 DL (225/155)
10 Lateral Burpees
10 C2B Pull-Ups

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Monday WOD

C4 CrossFit – CrossFit

Strength
Snatch (Take 20 min to build to a 1 RM )
Power or Squat Snatch
Metcon
Metcon (Time)
One partner will start on the Rower and the other on the Snatches.
Do single repetitions on Snatches (no touch and go). If you feel good feel free to increase the weight!
Each person will complete 10 rounds
Every minute on [...]

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OPEN WOD 19.2

C4 CrossFit – CrossFit

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 [...]

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Thursday WOD

C4 CrossFit – CrossFit
If you’re doing the open and would like to use the hour for some skill work or a lighter workout, please feel free to do so.
Strength
Clean (Power or Squat)
Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep
Build over the course of the 10 sets to today’s heavy.
Metcon
Metcon (Time)
Option 1
Complete rounds [...]

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Wednesday WOD

C4 CrossFit – CrossFit

Strength
Push Press
5-5-3-3-1-1-1
Metcon
Metcon (5 Rounds for reps)
Every minute, on the minute, for 25 minutes (5 sets of each):
Minute 1 – 10/7 Cals of Assault Bike or 200/150 meter Row
Minute 2 – 15 Goblet Squats (70/55)
Minute 3 – 20 Push-Ups
Minute 4 – 15 Box Jump-Overs (24/20)
Minute 5 – 30 sec Plank
*If you can’t complete [...]

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Tuesday WOD

C4 CrossFit – CrossFit

Strength
Deadlift
Take 12-15 minutes and build to a 3 RM max
Metcon
Metcon (Time)
For time:
21 Hang Cleans (135/95)
21 Toes-to-Bar
10 Lateral Burpees
15 Hang Cleans
15 Toes-to-Bar
10 Lateral Burpees
9 Hang Cleans
9 Toes-to-Bar
10 Lateral Burpees

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Monday WOD

C4 CrossFit – CrossFit

Strength
Front Squat
Set 1 – 4 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 90%
Set 4 – 1 rep @ 95%
Set 5 – 2 reps @ 90%
Set 6 – 2 reps @ 90%
Metcon
Metcon (AMRAP – Rounds)
In teams of two, alternate movements to complete as many rounds and [...]

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