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Cardio CrossFit WOD, January 1, 2019

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Cardio CrossFit WOD, January 1, 2019

CFC 1.2.20 Metcon Complete 4 rds of: 25ft DB/KB Weighted Walking Lunge Steps 10 T2B/HKR 25ft DB/KB Weighted Walking Lunge Step each leg 5 Burpees Metcon (5 Rounds for reps) Complete 5 rds of the following: With a 90 sec running clock complete 150m Row In remaining time complete max reps of Wall Balls Rest […]

Cardio CrossFit WOD, December 31, 2019

CFC 12.31.19 New Years Eve WOD 2019! (Time) AQAP with a partner complete 2019 total reps as follows: 150 Calorie Row 150 KB Swings (53/35) 150 Sit Ups 150 Wall Balls (20/14) 1000 Singles 150 Pull Ups / Ring Rows 150 Squats 119 Box Jumps (24/20) Time Cap: 35 mins Partners can divide the reps […]

Daily Workout WOD, December 31, 2019

12.31.19 Metcon Complete 2 sets of: 1 min/side Banded OH Complex 10 Ring Reverse Flys 10/side Banded External Rotations with elbow close to torso 10 Banded Pull Aparts 10 steps in each direction of Banded Monster Walks 10 Banded Squats (3 sec hold at the bottom) The Seven (Time) 7 Rounds of: 7 Handstand Push-ups […]

Cardio CrossFit WOD, December 30, 2019

CFC 12.30.19 Metcon (Time) AQAP complete: 200m Run 60 Squats 60 Sit Ups 60 Push Ups 400m Run 40 Squats 40 Sit Ups 40 Push Ups 600m Run 20 Squats 20 Sit Ups 20 Sit Ups

Daily Workout WOD, December 30, 2019

12.30.19 Metcon 10/side On the floor Side Lying Windmills 10/side Samson Stretch 10/side Dynamic Pigeon Pose 10 reps of 1 Inchworm + 2 Scapula Push Ups 10 Prone WTY Stretches 10 Good Mornings with empty bar Metcon EMOM x 5 mins: 2 Hip Muscle Snatches + 3 Behind the neck Snatch Grip Push Press + […]

Daily Workout WOD, December 29, 2019

Legion 8 Metcon 8 Rounds For Time: 8 Thrusters 75/55 8 Chest-to-Bar Pull-ups 8 Clapping push-ups 8 Power Snatches 75/55 8 Knee-to-Elbows 8 Sumo Deadlift High-Pulls 75/55 8 Handstand Push-Ups 8 Toes-to-Bar Cash-Out 800m Run

Cardio CrossFit WOD, December 28, 2019

CFC 12.28.19 Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 10 mins: 5 Pull Ups 5 Burpees Partners alternate between competed rounds. Rest 5 Mins Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 10 mins: 150m Row 15 HR Push Ups Partners alternate between competed rounds. Rest 5 Mins Metcon (AMRAP – Rounds […]

Cardio CrossFit WOD, December 27, 2019

CFC 12.27.19 Metcon (AMRAP – Rounds and Reps) AMRAP x 28 mins of: 50ft Walking Lunge holding DB in each hand 21 Cal Row 15 Ab Mat Sit Ups 9 Pull Ups Rest 1 min after each set

Daily Workout WOD, December 27, 2019

12.27.19 Metcon 15/12 Cal Row 1 min/side Couch Stretch Then compete 2 sets of: 10 Step Banded Monster Walk Complex: Froward, Backward, Left Right) 5 Banded Squat Holds (5 sec at the bottom of squat) 10 Banded Pull Downs 10 Banded Upright Rows 10 Banded OH Tricep Press 5 No Jump Burpees Metcon (Time) AQAP […]

Cardio CrossFit WOD, December 24, 2019

CFC 12.24.19 Christmas Eve Wod (Time) AQAP complete: 24 Push Press (75/55) 24 Pull Uups 24 Snatch (75/55) or 24 Alternating DB Snatch 24 Wall Balls (20/14) 24 T2B / HKR 24 HR Push Ups 24 Box Jumps (24/20) 24 Back Squats (75/55) 24 UNBROKEN Double Unders (or 359 singles) 24 Thrusters (75/55) or DB […]

Archives Previous WODs
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift