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Cardio CrossFit WOD, January 1, 2019

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
9.21.22
Metcon
For 5 mins cycle through:
5 Inchworms
5/side Body Weight Split Squats
15 PVC Good Mornings

Then complete 2 sets of:
8/side Bodyweight Rear Foot Elevated Split Squats
8/side Side Plank Banded Clam
8/side Banded Row Single Leg Deadlifts
Metcon
In 15 mins complete 3 sets of:
12 Romanian Deadlifts to below knees - down in 3 secs
10/side DB Rear Foot Elevated Split Squats
Rest 2 mins
Stop just below the knees and keep all tension in the hamstrings and glutes.
On the Split Squats, we want a tight stance, position your front foot so that your tibialis (shin) is vertical to the floor.
Metcon (Time)
AQAP complete 5 rounds of:
20/15 - 12/8 Cal Assault Bike or 25/20 - 20/15 Cal Row
16 KB Swings (53/35 - 35-25)
16 Overhead Plated Lunges (45/25) / Bodyweight Lunges
16 Hand Release Push Ups

Time Cap: 20 mins

Try to maintain a steady pace until the end.
Metcon
IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Piriformis Stretch on post
Metcon
Optional Extra Work

Complete 3 sets of:
8/side Alternating DB Incline Bench Press
8/side Alternating DB Incline Bent Over Row

Complete 3 sets of:
30 secs/side Half Kneeling Bottom Up KB hold
12/side Powell Raise
12/side Incline Bench Single Arm Prone Trap Raise

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