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Platinum WOD, April 1, 2020

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Platinum WOD, April 1, 2020

01 Apr, 2020 PL AHW 4.1.20 Metcon 2 min warm up Walk/Stair Climb If you have stairs then walk up and down at a conversational pace for 2 mins. If no stairs then walk around or outside of the house for 2 mins while singing your favorite song (out loud if you dare). Metcon (Time) […]

Daily Workout WOD, April 1, 2020

01 Apr, 2020 AHW 4.1.20 Metcon FOAM ROLL Spend at least 5 mins on the Foam Roller progressing methodically over the following body parts: Back of Shoulders Traps (L+R) Mid to Lower Back Glutes Hamstrings (L+R) Calves (L+R) Quads IT Band (L+R) If you do not have a Foam Roller then spend 5-10 mins in […]

Cardio CrossFit WOD, April 1, 2020

01 Apr, 2020 CFC AHW 4.1.20 Metcon FOAM ROLL Spend at least 5 mins on the Foam Roller progressing methodically over the following body parts: Back of Shoulders Traps (L+R) Mid to Lower Back Glutes Hamstrings (L+R) Calves (L+R) Quads IT Band (L+R) If you do not have a Foam Roller then spend 5-10 mins […]

Daily Workout WOD, March 31, 2020

31 Mar, 2020 AHW 3.31.20 Metcon Complete the following for quality: 1 min/side Samson Stretch Hold 1 min/side Hip + Knee External Rotation Stretch 1 min Walking Single Leg Deadlifts 1 min Cossack Squats (side to side) 1 min Quadruped Thoracic Rotations 10 Prone WTY Stretch 20 sec Hollow Hold Metcon (AMRAP – Rounds and […]

Cardio CrossFit WOD, March 31, 2020

31 Mar, 2020 CFC AHW 3.31.20 Metcon Complete the following for quality: 1 min/side Samson Stretch Hold 1 min/side Hip + Knee External Rotation Stretch 1 min Walking Single Leg Deadlifts 1 min Cossack Squats (side to side) 1 min Quadruped Thoracic Rotations 10 Prone WTY Stretch 20 sec Hollow Hold Metcon (AMRAP – Rounds […]

Platinum WOD, March 30, 2020

30 Mar, 2020 PL AHW 3.30.20 Metcon TABATA Jumping Jacks Metcon (Time) AQAP Complete 5 rounds of: 10 Push Ups 10 Mountain Climbers (L+R = 2) 10 Squats 10 Step Ups (L+R = 2) 100m Walk/Run Time Cap: 18 mins For Mountain Climbers, use the kitchen counter, hold the top of your push up and […]

Daily Workout WOD, March 30, 2020

30 Mar, 2020 AHW 3.30.20 Metcon TABATA Jump Rope Metcon Complete 2 rounds of: 30 secs/side Bulgarian Split Squats 30 secs/side Single Leg Deadlifts 30 secs Downward Dog to Push Ups Metcon (AMRAP – Rounds and Reps) AMRAP x 10 mins: 2-4-6-8-10-12-14…etc Alternating DB Snatch (total) Push Ups 20 DUs / 20 Singles or 100m […]

Cardio CrossFit WOD, March 30, 2020

30 Mar, 2020 CFC AHW 3.30.20 Metcon TABATA Jump Rope Metcon Complete 2 rounds of: 30 secs/side Bulgarian Split Squats 30 secs/side Single Leg Deadlifts 30 secs Downward Dog to Push Ups Metcon (AMRAP – Rounds and Reps) AMRAP x 10 mins: 2-4-6-8-10-12-14…etc Alternating DB Snatch (total) Push Ups 20 DUs / 20 Singles or […]

Daily Workout WOD, March 29, 2020

29 Mar, 2020 AHW 3.29.20 Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010

Cardio CrossFit WOD, March 28, 2020

28 Mar, 2020 CFC AHW 3.28.20 At Home Filthy 50 (Time) AQAP Complete: 50 Box Jumps (Step Ups) 50 Jumping Pull Ups (Bent Over Rows DB 25/15 or Weighted Grocery Bags) 50 KB Swings (DB – Swings or Grocery Bag Swings) 50 Walking Lunges (Total) 50 Knees to Elbows (Toes to Couch) 50 Push Press […]

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