WOD

Sept 6th WOD Sunday Funday

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crossfit barbell set up

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CROSSFIT C2L

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“The whole secret of a successful life is to find out what is one’s destiny to do, and then do it.”

Henry Ford

Warm Up:
3Rounds

25yds Bear Crawl

10 Good Mornings

Barbell Quad Mash

Strength/Skill:
Overhead Squats

5-5-5-5-5

WOD
2min Max Box Jumps
Rest 1 Minute

2min Max Sit Ups
Rest 1 Minute

2min Max Push Ups
Rest 1 Minute

Run 1600m

$Out
40 Russian Twists

40 Glute Bridge Raises

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Sept 4th WOD Freaky Friday

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crossfit class front squat and kettlebells

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CROSSFIT C2L

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“The more difficult the victory, the greater happiness in winning.”

Pele

Warm Up:
3Rounds

25yds Frankensteins

10 Spiderman Push-ups

100m Run

Strength/Skill:
Cleans

5-5-5-5-5

WOD
For Time

20 Power Cleans

100 Double Unders

$Out
800m Run

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Sept 3rd WOD “Rankel”

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HeroJohnRankel_th

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CROSSFIT C2L

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“Success is walking from failure to failure with no loss of enthusiasm.”

Winston Churchill

Warm Up:
3Rounds

25yd Bear Crawl

10 PVC Pass Thrus

10 Good Mornings

Strength/Skill:
Deadlifts

Burpee Pull-ups

WOD
20min AMRAP
“Rankel”

6 Deadlifts

7 Burpee Pull-ups

10 KB Swings

Run 200m

Cool Down
Coach led stretching

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Sept 2nd WOD Partner Up

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Running at sunrise couple exercising for marathon and workout fitness

Running at sunrise couple exercising for marathon and workout fitness

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CROSSFIT C2L

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“Its not whether you get knocked down, its whether you get up.”

Vince Lombardi

Warm Up:
3Rounds

10 Inch Worms

20 Mountain Climbers

25yds Karaoke

25yds Crab Walk

Strength/Skill:
Skill

Ring Dips

GHD Raises

WOD
4 Rounds

Round 1
Partner A Runs 400m
Partner B Ring Rows
Switch

Rest 1minute

Round 2
Partner A Runs 400m
Partner B Box Jumps
Switch

Rest 1minute

Round 3
Partner A Runs 400m
Partner B Wall Balls
Switch

Rest 1minute

Round 4
Partner A Runs 400m
Partner B Supermans
Switch

Cool Down
Coach led stretching

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Sept 1st WOD Tuesdays are Better

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girl snatch ladder competition

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CROSSFIT C2L

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“If opportunity doesn’t knock, build a door.”

Milton Berle

Warm Up:
3Rounds

100m Run

10 Air Squats

25yds Walking Lunges

Strength/Skill:
Pistol Squats

5 sets of 10 (5ea leg)

WOD
EMOM for 10minutes

2 Back Squats

7 Toes2Bar

$Out
20 Push-ups

40 Abmat Sit ups

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Aug 31st WOD Manic Monday

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KB swing girl

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CROSSFIT C2L

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“You miss 100% of the shots you don’t take.”

Wayne Gretzky

Warm Up:
3Rounds

25yds Frankensteins

20 Jumping Jacks

10 Squat Broad Jumps

Strength/Skill:
Deadlifts

5-5-5-5-5

Btwn Sets do 5 Jumping Pull-ups

WOD
12min AMRAP

10 Wall Climbs

20 Single Arm KB Swings (10ea arm)

200m Run

$Out
80 Hollow Rocks

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