WOD

Metcon Monday

CrossFit C2L Naperville / Plainfield, IL

“All great accomplishments begin with a foundation. No one ever climbed a mountain top down.”

Warm-up

200 Meter Run

Quad Stretch
Knee to Chest
Frankensteins
Side Lunge

100 Meter Run

PVC OHS (10)
Active Samson
Inch Worm Walkouts (10)

Extended Leg Supine Twist

Skill / Strength

Clean Waves

Metcon – AMRAP

5min AMRAP

5 Pull-Ups
7 Push-Ups
9 Air Squats

 

9/11 Remembrance WOD

CrossFit C2L Naperville / Plainfield, IL

Tomorrow is the anniversary of 9/11. Today we remember those that lost their lives during this Tribute WOD.

Warm-up

2 Rounds

200m Run
Walking Lunge w/ Samson Stretch
Side Lunge
PVC OHS (10)
Hollow Rocks (20)
Jumping Pull-Ups (8)

Then:
Pigeon Pose
Thread the Needle Pose

Metcon – TIME

For Time:

2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125/85)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170/120)
11 HSPUs
11 KB Swings (2 pood/1.5 pood)
11 Toes to Bar
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001m Row  or 2001m Run (1.25 miles)

dotCom Saturday

CrossFit C2L Naperville / Plainfield, IL

For today’s dotCom Saturday WOD we are going to enjoy a nice heavy day courtesy of CrossFit HQ.

Warm-up

2 Rounds

30s of each:
Goblet Squats
Side Open Push-Ups
Rolling V-Sits
Inch Worm Walk Outs
Hollow Rocks

Barbell:

5 Back Squats w/ Pause
5 Good Mornings
5 Push Press
5 Overhead Squats
5 Stuff Leg Deadlifts
5 Front Squats

Weightlifting – WEIGHT

Back Squat 10-5-3-1-1-1-3-5-10

Working up to heaviest weights possible in each set.

 

Fun Friday

CrossFit C2L Naperville / Plainfield, IL

“Start that thing you’ve been putting off today.”

Warm-up

2 Rounds
30 Seconds Each
Active Samson
Air Squats
Dive Bomber Push-Ups
Cossack Squats
PVC Pass Thrus

Barbell Warm-Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

 

Metcon – TIME

For Time

Rx
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups
Lvl 2
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Chest to Bar Pull-ups
Lvl 1
15-12-9
Power Snatch (75/55)
Overhead Squats (75/55)
Pull-ups

 

courtesy of  Comptrain

 

Benchmark Thursday

CrossFit C2L Naperville / Plainfield, IL

Today’s Benchmark WOD is a favorite from the Open last year.

Warm-up

2min Double Under Practice

:30s Goblet Squat Hold
:30s Plank Hold
Walking High Knees
Walking Butt Kickers
Hollow Rocks (30)

Barbell:
5 Back Squats
5 Push Press
5 Good Mornings
5 OHS
5 Stiff Leg Deadlifts

Metcon – TIME

CrossFit Open WOD 17.5

10 rounds for time of:
9 thrusters, 95 lb./65 lb.
35 double-unders

25min Time Cap

 

Partner Wednesday

CrossFit C2L Naperville / Plainfield, IL

“Where there is unity there is victory.”

Warm-up

:30sea
Foot Taps on Medicine Ball
Medicine Ball Deadlifts
Active Samson
Air Squats to Medicine Ball
Dive Bomber Push-Ups

followed by…

Barbell Warm-Up

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

Metcon – AMRAP

Partner Wednesday

One partner will complete the wall balls, then the other partner will AMRAP the remaining two movements. Partners must switch order every round.

Rx
AMRAP 5, Rest 2
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
AMRAP 5, Rest 2
40 Wall Ball Buy-In
9 Deadlifts (205/145)
9 Lateral Barbell Burpees
AMRAP 5, Rest 2
30 Wall Ball Buy-In
6 Deadlifts (225/155)
6 Lateral Barbell Burpees
AMRAP 5, Rest 2
20 Wall Ball Buy-In
3 Deadlifts (275/185)
3 Lateral Barbell Burpees

 

Empowering Athletes. Forging Elite Communities.

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