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Platinum WOD, April 1, 2020

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
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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