Categorized as: Workout

CrossFit C2F Programming Thursday 20th-26th

Thursday OLY 20thFriday 21stSaturday 22nd
W.UW.UW.U
Run 100mRun 100mBench Day Baby l
10 Landing stance15 KB S
10 Snatch Pull3 Inch workLight Weight
5 Muscle Snatch5 Kipping pull up
4 rounds4 Rounds
StrengthStrength
5 Rounds5 Rounds
Power Snatch X 3Deadlift X 3 @ 85%
OH Squat X 2Rest 30 Sec
Snatch Bal X 1HSPU X 3
Rest 2 MinRest 2 Min
WODWODWOD
5 Rounds6 Rounds For TimeTeam WOD
8 Pull upRun 100m5 Rounds
4 C&J10 Burpees to bar30 Wall Ball
4 Front Squat30 KB Swing
30 Pushup
Run 100 M
Monday 24thTuesday 25thWednesday 26th
W.UW.UW.U
6 Min AMRAP4 Rounds3 Rounds
30 Sec Skip30 Sec HS Shoulder tap10 Pike up
5 Kipping Pull up10 Hollow Rock4 Broadjumb
10 Skater Squat10 Kipping swing6 Burpee
5 Sumo Squat
StrengthStrengthGymnasty
5 Rounds5 Rounds15 Min
Reverse KB Lunge X 20Push Press X 5 @ 75-85%5 Strict pull up to push away
rest 30 SecRest 30 SecPartner Head Stand 1 Min
Wall Climb Hold X 60 SecBent over KB Row X 1512 WTD Pistol
WODWODWOD
10 Min AMRAP21-15-9Partner 15 Min Split as needed
10 Wall BallDeadlift 80/5020 KB Push Press 24/16
5 BurpeeAir Squat100 Med ball Run
15 Sit upT2B10 Pull up

CrossFit & CrossFit Strength

LOGO-Black-A3
CROSSFIT

Wednesday
W.U
2 Rounds
Run 100M
Wall Climb X 30 Sec
6 Min AMRAP
5 KB Press
10 Scap Pull up
30 Sec Hollow Hold

Strength
4 Rounds
Landmine Press X 8 E/A
Dips X 8-12
Rest 2 Min

WOD
10 Min AMRAP
Med Ball Run X 100M
Wall Ball X 20
Pull up X 10

Thursday
W.U
45 Sec Skip
4 Rounds
Clean pull X 10
Landing Stance X 10
Goblot Squat X 6

OLY
20 Min AMRAP
Power Clean X 2
Clean X 3
Rest 90 Sec Between Rounds

WOD
4 Rounds For Time
Front Squat X 8 (60/35)
Med Ball Push up X 10
DUs X 30

Friday
W.U
2 Rounds
Run 100 M
Lunge X 20
6 Min AMRAP
20 M Farmers Carry
10 Scap Pull up
10KB Deadlift
Strength
5 Rounds
Deadlift x 5
Front Leaning Raise X 30 Sec
Rest 2 Min

WOD
12 Min AMRAP
25 KB Swing (24/16)

30 DUs
10 Push Press (45/20)

CROSSFIT STRENGTH

Wednesday

Chest & Arms

A1. Bench Press 5X5 @ 80-85% 1RM

A2. Planks 30sec @ B/W

90-120s rest between Rounds

B1. Alternating Bicep curls 5/5 x 5 @ 75% 1RM

B2. French Press 5×5 @ 80-85% 1RM

EMOM

  1. HRPU x 8
  2. Supine grip Chin Ups x 6

Thursday

Quads, Core & Triceps

A1. Back Squat 5×5 @85% 1RM

A2. Hollow Arch 5 x 30sec

90-120s rest between Rounds

B1. Tricep Dips 5×6 @ B/W

B2. Bulgarian Split Squat 5x 4/4 Heavy

EMON

  1. Wall Balls x 6
  2. Knee 2 Elbow x 8

 

Friday

Hams & Back

A1. Dead Lift 5×5 @85% 1RM

A2. Reverse Flys 5×6 @75% 1RM

Tricep Dips 5×6 @ B/W

B1. T-Bar Row 5×5 @ 80-85% 1RM

B2. Single leg Bridge 4/4 @ B/W

EMON

  1. Kettle Bell Swings X 6 Heavy
  2. Ring Rows x 8 / Pull Ups x 6

CrossFit C2F Competition, BBQ and Open day Saturday 6th of June 12.30pm

 

THE WORKOUTS!!LOGO-A3

WOD 1
Team Have:
8 Min To Establish
Max Bench Press
8 Min To Establish
Max Front Squat
Score Is Total weight team lifted

WOD 2
8 Min AMRAP
Run 100M (All team members)
30 Sit Up
40 STOH 30/15kg

WOD 3
9 Min AMRAP
5 Burpee
10 Box Jump
15 Wall Ball (10/6kg)

Partner Not working must hold Kettle bell (24/16kg) off the floor, If it hits the ground: 10 Burpee penalty

WOD 4
3 Rounds
Partners all work for max reps

Alternate Exercises
1: KB Swing (20/12kg)
2: Pull ups/ ring rows (2 ring rows for 1 pull up)
3:Front Squat 50/25kg
Rest 1 Min between Rounds
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Weeks Programming, Test week 2!!

images (48)
Monday
W.U
2 Rounds
45 Sec Skip
30 Sec Soas Stretch Each Leg
6 Min AMRAP
30 Sec Wall Climb Hold
10 Wall Squat
10 Prone Y Raise
10 Lunge

Strength
4 Rounds
B.B Lunge X 16
Hollow Hold X 30 Sec
Rest 90 Sec

WOD
Every 3 Min X 21 Min
Curb Run
30 DUs
15 Wall Ball
5 Burpee Box Jump

Tuesday
W.U

2 Rounds
45 Sec Skip
30 Sec Deep Squat Hold
30 sec Lunging Lizard
6 Min AMRAP
10 Scap Pull up
5 Broad Jump
5 Clean Pull
10 KG Squat

Strength
18 Min to Find Max Clean/Hang Clean
Every 3 Min X 18
Set 1(4 Reps), Set 2(3 Reps), Set 3(2 Reps), Set 4(1 Rep), Set 5(1 Rep), Set 6(1 Rep)

WOD
12 Min AMRAP
1 Power clean
2 Front Squat
4 lunge
8 C2B pull up

Wednesday

W.U
Gymnastics
12 Min
5 Banded Muscle ups
30 Sec wall climb/Partner handstands
30 Sec L Sit

WOD
3 Rounds For Time
5 M.U/10 C2B/15 Ring Row
10 Deadlift
50 DUs

Thursday
W.U
2 Rounds
45 Sec Skip
45 Sec Wall Climb Hold
6 Min AMRAP
5 Hollow Hold>Arch
10 Kiping Swing
5 Downward Dog Push up

Strength
6 Rounds Every 2 Min X 12min
Push Press X 5 Reps

WOD
5 Rounds
12 DB Snatch
12 T2B

Friday
W.U

2 Rounds
45 Sec Skip
30 Sec Bear crawl
6 Min AMRAP
30 sec T spine stretch
5 Box jump
10 wall squat

Strength
18 Min to Find Max Front Squat
Every 3 Min X 18
Set 1(4 Reps), Set 2(3 Reps), Set 3(2 Reps), Set 4(1 Rep), Set 5(1 Rep), Set 6(1 Rep)

Partner WOD
3 Rounds
400 M Run
8 Front Squat (80/50)
3 Rounds
400 M Run
8 Thruster (40/30)
Alternate Exercises

Saturday

2 Rounds
Run 100m
30 Wheel Barrow
6 Min AMRAP
5 push up
5 pull up
6 lunging lizard +1 roll

Strength
Every 2 min X 20 Min
Bench Press X 3
D.B Curls
WOD
Surprise!! 😉

Programming Test Week 1!!

IMG_1482

Monday
W.U
2 Rounds
45 Sec Skip
30 Sec Couch Stretch
6 Min AMRAP
10 Wall Squat
10 Kipping Swing
10 Prone Y Raise

Strength
Every 2 min X 12
Bulgarian Split Squat X 8 Reps each leg @ 3.0.X.1

WOD
10min amrap:
5 hspu(3wall walks)
10 burpees
9 KB Swing

Tuesday
W.U
2 Rounds
45 Sec Skip
10 Reverse Dislocate
6 Min AMRAP
30 Sec Wall Climb
10 Scap pull up
10 V up

Test
18 Min to Find Max Push press
Every 3 Min X 18
Set 1(4 Reps), Set 2(3 Reps), Set 3(2 Reps), Set 4(1 Rep), Set 5(1 Rep), Set 6(1 Rep)

WOD

WOD 3rnds:
60 sec Max rep thruster
rest 60 sec
60 sec Max rep pull ups(ring rows)
rest 60 sec

Wednesday

12 Min
HS Hold/ Walk
M.U Transition X 8
Chest 2 Bar pull up X 5
30 sec hollow hold
Followed by
10 Back Extension

WOD
WOD
800m run
50kb swings
800m run
Thursday

W.U
2 Rounds
45 Sec Skip
4 Inch Worm
6 Min AMRAP
10 KB Swing
10 Kipping Swing
10 Prone Y Raise

Test
18 Min to Find Max Deadlift
Every 3 Min X 18
Set 1(4 Reps), Set 2(3 Reps), Set 3(2 Reps), Set 4(1 Rep), Set 5(1 Rep), Set 6(1 Rep)

 

WOD
E4MOM X 20mins
20 wallballs
40 doubles

Friday
W.U
2 Rounds
45 Sec Skip
1 Duck Walk
6 Min AMRAP
10 Goblot squat
8 Ring Row
6 Broad Jump

WOD
DT
5 rounds
12 deadlift
9 hang cleans
6 stoh

Saturday

W.U
2 Rounds
Run 100 M
1 Bear Crawl
6 Min AMRAP
5 HRPU
5 Scap Pull up
5 Band Pull Apart
Test
18 Min to Find Max Bench Press
Every 3 Min X 18
Set 1(4 Reps), Set 2(3 Reps), Set 3(2 Reps), Set 4(1 Rep), Set 5(1 Rep), Set 6(1 Rep)

 

WOD

In teams of three:
30min AMRAP
400m run
30 swings
20 box overs.
All three athletes working on a station and alternate when a station becomes free

C2F In House Comp 30th May

IMG_1470

Saturday 30th May
Meet at 12.30pm at C2F
Kick off the day of friendly competition, BBQ followed by a few drinks

WOD 1
10 Min To Establish
Max Bench Press

WOD 2
8 Min AMRAP
Run 100M (All team members)
30 Sit Up
40 STOH 30/15kg

WOD 3
9 Min AMRAP
5 Burpee
10 Box Jump
15 Wall Ball

Partner Not working must hold Kettle bell(16/12kg) off the floor, If it hits the ground: 10 Burpee penalty

WOD 4
3 Rounds
Partners all work for max reps

Alternate Exercises
1: KB Swing 20/12
2: Pull ups/ ring rows (2 ring rows for 1 pull up)
3:Front Squat 50/25kg
Rest 1 Min between Rounds

Masters WODS
WOD 1: Bench Press

WOD 2:
1 Km Run
100 Chest to tyre push up
20 X 10KG Medball passes
48 Tyre Flips

WOD 3:
70 Burpees
80 Wall Balls
100 25kg Curls
100 Tyre Flips

C2F weeks programming

image

Monday 11/5/15
2 Rounds
Skip 45 Sec
Duck walk X1
Crab Walk X1
8 Min AMRAP
30 Sec Wall Climb Hold
10 Wall Squat
10 Clean pull
10 Power Stance

WOD
5 Rounds
400 M Run
6 Power Cleans
12 Burpee DB Box Step over

Tuesday
2 Rounds
Skip 45 Sec
3o Sec Couch stretch Each leg
6 Min AMRAP
10 Scap Pull up
4 Broad Jumps
30 sec Headstand

4 Rounds
2X Hang Clean
1X Clean
Rest 90 Sec

WOD
Annie
50-40-30-20-10
DUs
Sit Ups

Wednesday
12 Min AMRAP
45 Sec Wall Climb Hold
6 MU Transition
12 Pistols
6 HSPU

EMOM X 10
5-8 Pull ups

WOD
3 Rounds For Time
10 Burpees
15 STOH
25 Wall Balls

Thursday
2 Rounds
Skip 45 Sec
8 Lunging Lizard
6 Min AMRAP
30 Sec HS Kick up
10 Kipping Swing
30 Sec Hollow Hold

5 Rounds
Front Squat X 2-5 Reps
Rest 90 Sec
Advanced X 2
Intermediate X 5

WOD
15 Min AMRAP
30 Pistol
30 Pull up
30 Box jump
3 Wall Climbs

Friday

2 Rounds
Skip 45 Sec
8 Squat Lunge Complex
6 Min AMRAP
2 Wall Climbs
10 KB Swings
10 KB OH Reverse Lunge

5 Rounds
Deadlift X3-5
30 Sec Hollow Hold
Rest 90 Sec
(3 reps if DL is 1.5 BW or more)

Saturday
10 Min AMRAP
Curb Run
45 Sec Wall Climb
20 Sec Bar Hang
5 HRPU
5 Pullup/10 Ring Row

5 Rounds
Bench Press X5
Bent over KB Row X12
DB Curl X 12
Rest 1 Min

WOD
800M Run
4 Rounds
10 Deadlift
20 HRPU/ 10 HSPU

Weeks programming

image1

May Wk1 Programming

Tuesday

W.U
EMOM X 4
Skip 45 Sec
KB Swing X15
8 Min AMRAP
Tripod/ Headstand X 30 sec
Kipping swing X 10
Snatch pull X 10
Duck walk 1
Strength
Every 2 min X 16
Snatch Deadlift X 2
Hang snatch X 1

WOD
20 Squat clean
20 Box jump
15 Squat Clean
15 Box jump
10 Squat Clean
10 Box jump
5 Squat Clean
5 Box jump

Wednesday
12 Min Gymnastics
HS Hold 45 sec
Pistol X 12
Roll-stand X 4
M.U Transition X 6

WOD
15 min EMOM
Min1: Deadlift X 5
Min 2: Hollow Hold X 45 Sec
Min 3: 5 Wall walks
Rest 5 min
15 min EMOM
Min1: Walking lunge X 10
Min 2: T2B X 10
Min 3: Hand release Push-up X 10

Thursday
3 Min DUs
10 Min AMRAP
Bear Crawl X 1
Cossack Squat X 8
Wall Ball X 10
T spine stretch X 30 sec

Strength
Every 2 min X 12
Front Squat X 3
Re 1: 3 sec pause
Rep 2 & 3 @ @ 3.0.X.2

WOD
EMOM X 20
Min 1: 5 Pull ups
Min 2: 3 Power Clean

Friday
W.U
12 Min AMRAP
L-Sit Hold X 30 Sec
HS Shoulder tap X 30 sec
Kipping T2B X 10
Hollow hold-Arch X 5 (2 sec hold)

Strength
4 Rounds
Missile press X 5
Push press X 10
Rest 2 min

WOD
50 Burpee
40 Box Jump
30 Thruster

Saturday
W.U
2 Rounds
20 DUs
10 Ring row
5 Pushup
30 Sec HS

Strength
5 Rounds
Bench press X 3
Bent over Row X 6
Rest 2 min
WOD
15 MIN Partner AMRAP
40 KB Swing
40 Push up
40 STOH

C2F Throwdown 30th May

logo

Chapter2Fitness Throwdown Saturday 30th of May

On Saturday 30th of May “C2F” Will be running our First Team Competition to celebrate our first Birthday! 

The Event will see teams of Three compete in a total of Four workouts over one day to see which team will be named the Fittest Team in the Gym.

Teams will be selected by coaches once all applications are in.

The day will consist of
Competition
BBQ
Registration is €20 per head which can be payed in C2F Before class at the shop.

 

Registration Includes:
Athlete T-Shirt
Goodie Bag (Optimum Nutrition Products)
BBQ Token

Workouts will be scaled for all levels! 

GET INVOLVED

#NoLimits
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