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Daily Workout WOD, March 1, 2020

Daily Workout WOD, March 1, 2020

01 Mar, 2020 B&T Metcon B&T (AMRAP – Rounds) For time: 3 Rounds: 9 Toes-to-Bar 7 Lateral Burpee over Bar 5 Hang Squat Cleans @ 185/135 30/21 Cal Row 3 Rounds: 9 Toes-to-Bar 7 Lateral Burpee over Bar 5 Hang Squat Cleans @ 225/155 30/21 Cal Row 3 Rounds: 9 Toes-to-Bar 7 Lateral Burpee over […]

Barbell Club WOD, February 29, 2020

29 Feb, 2020 BB 2.29.20 Metcon Complete 3 sets of: 6-8/side Landmine Presses 6-8 DB Rows 10/side Side Plank Extensions Overhead Squat (Complete 5 sets of 5 building to heavy 5 rep) After each set complete: 10 Strict Chin Ups 20 Dead Bugs Snatch Grip Deadlift (Complete 3 sets of 3 at one heavy weight) […]

Cardio CrossFit WOD, February 29, 2020

29 Feb, 2020 CFC 2.29.20 Roxanne Listen to the song. Whenever you hear "Roxanne" all girls do a Burpee. Whenever you hear "Red Light" all guys do a Burpee. Rx+ – Perform Jumping Jacks during the whole song except when completing your Burpees. Bring Sally Up While listening to the song "Flower" by Moby perform […]

Platinum WOD, February 28, 2020

28 Feb, 2020 PL 2.28.20 Metcon Complete 4 rounds of: 10 Banded Upright Rows 10 Banded Bicep Curls 10 Banded As 10 Banded Ys 10 Incline DB bench Press Metcon (Time) AQAP complete: 400m Walk 30 Box Step Ups 20 Push Ups 10 Ring Rows 400m Walk

Daily Workout WOD, February 28, 2020

28 Feb, 2020 2.28.20 Metcon 1 min/side Dynamic Samson Stretch 1 min/side Pigeon Pose to OH Reach 1 min Banded Psoas March 10/side Banded Side Lying Abduction (hold for 2 secs at the top) 1 min Banded Lateral Walk Then 2 sets of: 8/side Reverse Lunges to Russian Step Ups on box (add weight on […]

Cardio CrossFit WOD, February 28, 2020

28 Feb, 2020 CFC 2.28.20 Metcon EMOM x 8 Mins: 1. 30 sec/side Side plank 2. 30 sec hollow Hold Running Annie (Time) 500m Run 50 DUs 50 Sit Ups 400m Run 40 DUs 40 Sit Ups 300m Run 30 Dus 30 Sit Ups 200m Run 20 Dus 20 Sit Ups 100m Run 10 DUs […]

Daily Workout WOD, February 27, 2020

27 Feb, 2020 2.27.20 Metcon 2 mins/side OH Banded Distraction Complete 2 sets of: 10 Banded Snatch Grip Romanian Deadlifts (use band to post) Focus here on keeping the bar close to you so your lats will fire up 8/side OH Reverse Lunges with an OH Reach 5/side Hang DB Snatches x5/side – ramp uo […]

Cardio CrossFit WOD, February 27, 2020

27 Feb, 2020 CFC 2.27.20 Metcon (Time) AQAP with a partner complete: 20 Synchronized Burpees 400m Run 60 Push Ups 400m Run 80 Walking Lunges 400m Run 100 Air Squats 400m Run 80 Walking Lunges 400m Run 60 Push Ups 400m Run 20 Synchronized Burpees Time Cap: 35 mins Burpees are performed synchronized. All other […]

Daily Workout WOD, February 26, 2020

26 Feb, 2020 2.26.20 Metcon 90 secs/side Couch Stretch 90 secs/side Banded Front Rack Stretch Complete 2 sets of: 10 Banded KB Goblet Squat (T30X1) 6/side Front Rack Reverse Lunges Front Squat (In 10 mins: 4 sets of 3 at 85% 1RM) Rest 2 mins Between sets (perform only 3 sets of these fillers): 3/side […]

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

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