Month: March 2016

Funky Fridays

CrossFit C2L – CrossFit “Everything comes to you in the right moment. Be patient.” Warm-up Warm-up (No Measure) 3 Rounds NFT Bear Crawl Down and Back 20 Mt. Climbers 10 Squats w/ pause 10 Scorpion Stretches (5ea side) Skill / Strength Front Squat (5@70%, 5@75%, 3@80%, 3@85%, 3+@85%) Metcon Metcon (AMRAP – Rounds and Reps) …
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Happy Birthday Zack!

CrossFit C2L – Obstacle Racing (OCR) Warm-up 10 Glute Bridges 10 Bird dogs Samson Stretch D&B 15 jumping jacks Obstacle Barb wire crawl Bear crawl maze Group Inch worm tunnel Metcon (AMRAP – Rounds and Reps) 20min AMRAP 15 WB step ups (40/25) 15 KB lift offs 200M Farmers Carry 200M run :15 mandatory hang

Benchmark Thursday

CrossFit C2L – CrossFit It’s baaaaack. Benchmark Thursdays are returning. These workouts, standards across all of CrossFit directly from CrossFit HQ, are a great way to measure progress over time. Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Skill …
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Firebreather’s Barbell

CrossFit C2L – Oly / Power Lifting Warm-up Firebreather’s Warm-Up (No Measure) 1 Round Walking Butt Kickers Down and Back Walking High Knees Down and Back Frankensteins Down and Back Barbell Complex 15 Push Press 15 Romanian Deadlifts 15 Drop Snatch 15 Back Squats Duck Walk Fwd & Back Pigeon Pose (30secs ea side) Scorpion …
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Wild Wednesday

CrossFit C2L – CrossFit “If you don’t build your dream, someone else will hire you to help them build theirs.” Warm-up Warm-up (No Measure) 3 Rounds NFT Foam Roll IT Bands PIgeon Pose (30sec ea side) 10 Bird Dogs 200m Run Skill / Strength Toes-To-Bar (Skill Work) Metcon Metcon (AMRAP – Rounds and Reps) 20min …
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