WOD

Metal Monday

“Dedication doesn’t have an off season.”

Warm-up

50 Singles

30s:
Walkouts
Spiderman Push-Ups
Air Squats
Rolling V-Sits
Hollow Rocks

30 Singles

20s:
Walkouts
Spiderman Push-Ups
Air Squats
Rolling V-Sits
Hollow Rocks

Barbell:
5 Back Squats
5 Good Mornings
5 Push Press
5 Elbows High & Outside
5 Elbow Rotations
5 Front Squats w/ Pause

 

Skill / Strength

10min Power Clean Single

Metcon – TIME

For Time

Rx
21 Lateral OTB Burpees
21 Power Cleans (135/95)
21 Lateral OTB Burpees

Modify Weight As Needed

 

Benchmark Thursday – Open Test

It’s time for another benchmark day. Learn to enjoy the process and you will find better progress.

Warm-up

200 Meter Run
:30 Seconds Walkouts
:30 Seconds Air Squats
:30 Seconds Spiderman Push-Ups
:30 Seconds Walking Lunge w/ Samson Stretch
:30 Seconds Down Dog with Foot Pedal

100 Meter Run
:20 Seconds Walkouts
:20 Seconds Air Squats
:20 Seconds Spiderman Push-Ups
:20 Seconds Walking Lunge w/ Samson Stretch
:20 Seconds Down Dog with Foot Pedal

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

Metcon – AMRAP

AMRAP in 20 minutes
50 Wall Ball Shots (20/14 lb)
50 Double Unders
40 Box Jumps (24/20)
40 Toes-to-Bars
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100 lb)
20 Jerks (145/100 lb)
10 Power Snatches (145/100 lb)
10 Muscle-Ups

Make modifications as needed to fit your experience level and skill set.

 

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″

Empowering Athletes. Forging Elite Communities.

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