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Barbell Club WOD, February 1, 2020

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Barbell Club WOD, February 1, 2020

01 Feb, 2020 2.1.20 Metcon Complete 5 rounds of: 6-8 Strict Pull Ups 6-8 DB Push Press 10 Box Step overs with KB 10 Banded Anti Rotations Clean + Front Squat + Push Press + Jerk (Weight) Perform the listed movements as a complex Every 90 sec for 8 rounds: 1+1+1+1 Metcon (Time) AQAP complete […]

Cardio CrossFit WOD, February 1, 2020

01 Feb, 2020 CFC 2.1.20 Thunder Struck Burpees (rest doing jumping jacks) Metcon (Time) AQAP with a Partner complete 20 rounds (10 each) of: Partner 1 – 1 Round of: 10 KBS (53/35) 250m Row or 200m Run Partner 2 – Plank Hold (any variation) Time Cap: 25 mins When Partner 1 finishes Row/Run Partners […]

Platinum WOD, January 31, 2020

31 Jan, 2020 PL 1.31.20 Metcon TABATA Jump Rope Metcon Complete 4 sets of: 10 Banded Pull Aparts 10 Banded Triceps Extensions Metcon Complete 3 sets of: 10 Incline DB Bench Press 10/side DB Bent Over Rows Metcon (Time) AQAP Complete 4 rounds of: 8 DB Shoulder Press 8 Push Ups 8 Box Dips

Daily Workout WOD, January 31, 2020

31 Jan, 2020 1.31.20 Metcon 2 mins Hip 90/90 Stretch Then complete 3 rounds for quality of: 5/side Front Foot Elevated Split Squats (hold for 5 secs at the bottom) 8-10 Easy Banded Elbow Push Ups (down in 3 secs) Back Squat (5 sets of 3 reps at 80-85% 1RM) Rest 1 min 6(-1) DB […]

Cardio CrossFit WOD, January 31, 2020

31 Jan, 2020 CFC 1.31.20 Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 25 mins of: 12 Sit-ups (Partner 1) 12 Ring Dips – (Partner 2) 12 HR Push Ups (Partner 1) 6 Burpees (Partner 2) 250 m Run (Partner 1) The workout is listed as to how the first round will be completed. […]

Daily Workout WOD, January 30, 2020

30 Jan, 2020 1.30.20 Metcon 1 min/side Couch Stretch 1 min/side OH Banded Distraction Then with a barbell complete 2 sets of: 8 Inchworms to Plank 8 Med Ball Squat Cleans 8 Muscle Cleans + 8 Strict Presses + 8 Front Squats Power Clean + Split Jerk (Every 90 secs for 21 mins (14 rounds): […]

Cardio CrossFit WOD, January 30, 2020

30 Jan, 2020 CFC 1.30.20 Metcon Complete 4 sets of: 10 Back Squats 10 T2B / Hanging Knee Raises Metcon (AMRAP – Rounds and Reps) 8 min AMRAP of: 2 Goblet Squats 2 Box Jump Overs 4 Goblet Squats 4 Box Jump Overs 6 Goblet Squats 6 Box Jump Overs 8 Goblet Squats 8 Box […]

Daily Workout WOD, January 29, 2020

29 Jan, 2020 1.29.20 Metcon 2 mins/side Hip + Knee on box 10 Wall Slides 8/side Med Ball Thoracic Squats 8/side OH BB Reverse Lunges 8 OHS + 8 OH BB Duck Walk Steps Forward & 8 Steps Backward Snatch Pull (3 x 5 from the ground (building)) Pause for 3 sec at the knee […]

Cardio CrossFit WOD, January 29, 2020

29 Jan, 2020 CFC 1.29.20 Metcon Complete 3 Rounds of 1 min at each station of: Plank Hold Squat Jumps Hollow Hold Burpees Ab Mat Sit Ups Rest Metcon (Time) AQAP complete 4 rounds of: Partner A – 200m Run Partner B – OH Walking Lunge Steps (25/15) When A finishes run, switch. Each partner […]

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