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Daily Workout WOD, March 1, 2020

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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
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