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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
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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