Saturday

CFM2 – CrossFit

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Metcon (No Measure)

2 Rounds at Each Station :45work :15rest

Station #1-

:45 Dumbbell Step Ups :15 Rest

:45 Box Jumps :15 Rest

Repeat, then :15 Transition

Station #2 –

:45 Mountain Climbers :15 Rest

:45 Bicycle Abs :15 Rest

Repeat, then 15 Transition

Station #3

:45 Jump Rope :15 Rest

:45 Lateral Jumps :15 Rest

Repeat, then :15 Transition

Station #4

:45 Dumbbell Sumo Squat :15 Rest

:45 Squat Jumps :45 Rest

Repeat, then 15 Transition

Station#5

:45 Medball Ab Toss :15 Rest

:45 Medball Russian Twist :15

Repeat, then :15 Transition

Friday


Announcements

Bellacinos’s 20 Year Anniversary Party November 14th, throw back prices from 1995 ALL DAY long!

CFM2 – CrossFit

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3- Positon Snatch (1 x 5 – (1= 1 from each position))

Floor, Hang, High-Hang
ALL POWER

CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Thursday

Announcements

Bellacinos’s 20 Year Anniversary Party November 14th, throw back prices from 1995 ALL DAY long!

CFM2 – CrossFit

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Metcon (Time)

“Buy In”- 500m Row

21-15-9

Wallballs

Kettlebell Swings – 53/35

Box Jumps – 24″/20″

“Cash Out” – 500m Row

Deadlift (PERFORMANCE 4 X 8)

Deadlift (FITNESS – 4X6)

Ab pike w/medball (3 x 12)

With toes on ball, lift into a pike position.

Scaling options- bring knees to chest &/or place ball further on leg/shin area

Wednesday

Announcements

Bellacinos’s 20 Year Anniversary Party November 14th, throw back prices from 1995 ALL DAY long!

CFM2 – CrossFit

In honor of Veteran’s Day along with all United States service men & women, Todays workout will be a Hero WOD.,
LOREDO
Edwardo Loredo
-U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.
-He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Thank you to all who have served & those who continue to serve & protect. Our sincerest gratitude~M2

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Kettlebell Snatch (3 x 5- on each arm)

Turkish Get Up (5 reps on each side with kettle bell)

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
Scaled Version

6 Rounds

16 Squats

15 Push-Ups

16 Walking Linges

400m Run

*****30 MINUTE TIME CAP******

Monday

Announcements

Bellacinos’s 20 Year Anniversary Party November 14th, throw back prices from 1995 ALL DAY long!

CFM2 – CrossFit

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Back Squat (FITNESS ONLY)

If form is perfect & you feel comfortable add a small amount of weight

Back Squat (PERFORMANCE ONLY)

Medium Intensity @ 75-85%

Front Squat (PERFORMANCE ONLY)

Medium Intensity @ 75-85%

Metcon (AMRAP – Reps)

AMRAP 20minutes

20 Thrusters- P:95/65. F:45/35

20 Pull-Ups/Ring Rows

20 Double Unders/60 Singles
The thrusters should be light enough to successfully complete a few(2-3) unbroken sets.

With the high repetition of pull ups it may be better to scale to ring rows. This is not the best workout to expend a lot of your energy &/or time trying to master this skill

**no matter which options you choose, a 20minute AMRAP is tuff. Choose wisely & keep in mind this is a WOD designed more for endurance than building strength:)! Have Fun!

saturday

Announcements

Bellacinos’s 20 Year Anniversary Party November 14th, throw back prices from 1995 ALL DAY long!

CFM2 – CrossFit

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Metcon (AMRAP – Rounds)

Partner WOD-

For each of the grouped movements, both partners MUST be working at the same time in order for reps to count!

2:00minutes at each group partners switch at minute marker

Group #1 –

Rig Hang & ME Burpees

1:00 REST

Group #2

Split Jump Lunges & Wall Sit w/weight

1:00 REST

Group #3

ME Row & Plank Hold

1:00 REST

Group #4

& ME Box Jump

Group #5

Weighted Sit Ups & Mountain Climbers

Friday


CFM2 – CrossFit

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Deadlift (3 x 8- ( P) 6 x 4- (F))

Increasing loads through the 8-week cycle

***these rep schemes are used for training purposes so recording the “actual” rep scheme is of little importance at this point. as we get to weeks 6-8 scoring will be individualized for P or F***

Bench Press (3 x 5 – P & F start @ 65% minimal increase(5-20lb))

Metcon (Time)

21-15-9

Row for Cal

Toe to Bar

Box Jump up & Over

Thurrsday

CFM2 – CrossFit

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Metcon (Time)

“MYSTERY WOD”……….

you will have to come to find out:)

Snatch (8 x 3- start @ 60%(P)/All @ 60%(F))

Every 90 Seconds for 12 Minutes (8 total sets):

Fitness: 3 Snatches -Power

Performance: 2 Touch-and-Go Power Snatch + Hang (full) Snatch

Start at 60% and add weight as appropriate.