WOD

Partner Wednesday

“You don’t get what you want. You get what you work for.”

Warm-up

30s ea:

Jumping Jacks
Air Squats

Single Unders
Bear Crawls

Single Unders
Push-Ups

Barbell:

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Front Squats

Skill / Strength

Team Deadlift (teams of 3)

Metcon – AMRAP

15min AMRAP

Rx
15 Cal Row
10 Lateral over the bar burpee
Static holds

Titanic Tuesday

“The only time you should ever look back is to see how far you’ve come.”

Warm-up

Rowling (5 Rounds)

Today’s group warmup is a great opportunity to have some fun. Partner up on a rower and complete 5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the groups penalty, a simple bodyweight movement (air squats, burpees, push-ups, etc.)

After:
Knee to Chest
Frankensteins
Butt Kickers
Side Lunge
Walking Samson
Walkouts

Metcon – TIME

3 Rounds

Rx
400m Run
100 Double Unders
100m Front Rack KB Carry (53/35) Rt Arm
100m Front Rack KB Carry (53/35) Lft Arm
Lvl 2
400m Run
75 Double Unders
100m Front Rack KB Carry (44/26) Rt Arm
100m Front Rack KB Carry (44/26) Lft Arm
Lvl 1
400m Run
300 Singles
100m Front Rack KB Carry (26/18) Rt Arm
100m Front Rack KB Carry (26/18) Lft Arm

 

Funky Friday

​”I have much to learn. I know that now.”

Warm-up

30 Seconds of Single-Unders followed by…
5 Pushups, 7 AbMat Sit-Ups, 9 Air Squats
20 Seconds of Faster Single-Unders followed by…
10 Spiderman Push-Ups
10 Seconds of Double-Unders, followed by…
3 Walkouts

Repeat once more for a total of two rounds.

Barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Skill / Strength

Clean EMOM

Metcon – AMRAP

Ascending Ladder for 7 Minutes:

Rx
1 Power Clean (155/105), 30 Double-Unders
2 Power Clean (155/105), 30 Double-Unders
3 Power Clean (155/105), 30 Double-Unders
Continue to add (1) Power Clean per round until time is called.

Today’s WOD brought to you by Comptrain.co

Benchmark Thursday – CrossFit Open 13.2

CrossFit C2L Naperville / Plainfield, IL

Welcome back to Benchmark Thursday. Today’s WOD is an Open WOD from 2013. This is a fun one so enjoy. Live a little.

Warm-up

200 Meter Run
:30 Seconds Inch Worm Walkouts
:30 Seconds Air Squats
:30 Seconds Leg Swings
:30 Seconds Active Samson
:30 Seconds Down Dog with Foot Pedal

100 Meter Run
:20 Seconds Inch Worm Walkouts
:20 Seconds Air Squats
:20 Seconds Leg Swings
:20 Seconds Active Samson
:20 Seconds Down Dog with Foot Pedal

Barbell:
5 Good Mornings
5 Back Squats w/ Pause
5 Push Press
5 Push Jerk
5 Stiff Leg Deadlift
5 Elbow Rotations

Skill / Strength

Accessory Work V4

3 x 10 Good Mornings (75/55)
3 x 8 Glute Ham Raises
3 x 12 KB Side Bends

Metcon – AMRAP

10 Min AMRAP

5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Threesome Wednesday

CrossFit C2L Naperville / Plainfield, IL

“Do not hide from your weaknesses. Tackle them head on and turn them into strengths.”

Warm-up

20s ea movement with 20s of jogging in place between each:
Quad Stretch
Knee to Chest
Solider Kick
Side Lunge
Walking Samson
Walking Spiderman
Bear Crawl
Side Shuffle (both directions)
Skip for Height
High Knees
Butt Kickers

Then:

Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Metcon – TIME

Teams of 3

Rx
600m Wreck Bag Run
100 Power Snatches (75/55)
600m Wreck Bag Run
75 Power Snatches (95/65)
600m Wreck Bag Run
50 Power Snatches(115/75)

Titan Tuesday

CrossFit C2L Naperville / Plainfield, IL

“Do not worry when you are not recognized. Instead strive to be worthy of recognition.”

Warm-up

2 Rounds 30s ea:
Hollow Rocks
Plank Holds
Hollow Cast Pulls
Scap Retractions
Spiderman Push-Ups

Then:
Thread The Needle
Twisted Cross
Saddle Pose

Skill / Strength

Toes-to-Bar

Metcon – AMRAP

15min EMOM

Rx
1min – 5 HSPU
2min – 7 Dips
3min – 11 Toes-to-Bar
Lvl 2
1min – 5 Box HSPU
2min – 7 Dips
3min – 11 Knees-to-Elbows
Lvl 1
1min – 5 HRPU
2min – 7 Banded Dips
3min – 11 Knees-to-Chest

Empowering Athletes. Forging Elite Communities.

Address: 3075 Book Rd, Suite 111 Naperville, IL 60564 Phone:331-701-8104 Email:info@crossfitc2l.com