WOD

8/26 OCR WOD

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Atlas Race 585

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CROSSFIT C2L

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“Just keep going. Everybody gets better if they keep at it.”

Ted Williams

Warm Up:
3Rounds

25yd Karaoke

25yds Butt Kickers

Worlds Greatest Stretch into Pigeon Pose
Hold each pose for a minimum of 30seconds

200m Jog

Strength/Skill:
Sandbag Split Squats

8-8-8-8-8

Btwn Sets do 10 Supermans

WOD
6Rounds

1/2 Mile Run

10 Broad Jump Squats

10 Side Lunges (ea side)

10 Push-ups

20 Mountain Climbers

Cool Down
Focus on some Yoga poses to cool down and stretch out those muscles.

Remember to use one breath through each move and then hold the pose for 30seconds before moving on.

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Aug 26 WOD Everyone’s Favorites

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Beach WOD

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CROSSFIT C2L

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“Just keep going. Everybody gets better if they keep at it.”

Ted Williams

Warm Up:
3Rounds

25yd Karaoke

10 Inch Worms

20 Mountain Climbers

Strength/Skill:
Jerk

5-5-5-5-5

WOD
7Rounds

5 Thrusters

10 Lateral Burpees

$Out
400m Jog

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Aug 25th WOD

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Friends Slider Background

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CROSSFIT C2L

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“Show me a guy who’s afraid to look bad, and I’ll show you a guy you can beat every time.”

Lou Brock

Warm Up:
3Rounds

25yds Bear Crawl

10 Frankensteins

200m Jog

Strength/Skill:
Sumo Deadlift High Pull

3-3-3-3-3

WOD
15min ARMAP

5 Sumo Deadlift High Pulls

10 Pull-ups

$Out
20 Mountain Climbers

40 Russian Twists

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Aug 24th WOD Manic Monday

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Runner

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CROSSFIT C2L

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“You have to expect things of yourself before you can do them.”

Michael Jordan

Warm Up:
3Rounds

20 Double Unders / 40 Singles

1min Plank Hold

20 Jumping Jacks

Strength/Skill:
Box Squats

6-6-6-6-6

WOD
4Rounds

400m Sandbag Carry

20 Plank Push-ups

25 AbMat Sit-ups

Cool Down
$Out

60 Jane Fondas

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Aug 23rd WOD Sunday Funday

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shutterstock_196032122

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CROSSFIT C2L

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“Leadership, like coaching, is fighting for the hearts and souls of men and getting them to believe in you.”

Eddie Robinson

Warm Up:
3Rounds

25yd Crab Walk

1o Squat Broad Jumps

10 Scorpion Stretches (5ea side)

Strength/Skill:
Snatch

6-6-4-4-1

Working up to a 1rm

Make sure to roll out between sets

WOD
12min AMRAP

8 Hanging Power Snatch

10 Box Jumps

250m Row

Cool Down
Coach led Mobilization

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Aug 21st WOD Partner Up

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yoga-and-inner-peace

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CROSSFIT C2L

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“The principle is competing against yourself. It’s about self-improvement, about being better than you were the day before.”

Steve Young

Warm Up:
3Rounds

200m Run

12 Lunges (6ea leg)

10 Glute / Ham Bridges

Strength/Skill:
Turkish Get-up

5 Rounds of 10 (5ea arm)

WOD
Partner WOD
4rounds for Time

Partner A
200m KB Farmers Carry

Partner B
10 Toes2Bar

Plank Hold for remaining time

Each person completes Farmers Carry four times through

For each round Toes2Bar are not completed Partners owe 10 burpees

Cool Down
Coach led Mobilization

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Empowering Athletes. Forging Elite Communities.

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