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Platinum WOD, May 1, 2020

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Platinum WOD, May 1, 2020

01 May, 2020 PL AHW 5.1.20 Please check your email and the WhatsApp group for the invite to our 10:00am ZOOM Workout! Metcon 200m Walk or 90 secs of movement Metcon AMRAP x 5 mins: 6 Ground to Overhead (use any weighted object) 12 Squats Rest 2 mins AMRAP x 5 mins: 200m Walk (90 […]

Cardio CrossFit WOD, May 1, 2020

01 May, 2020 CFC AHW 5.1.20 Please check your email for invite toour 12:30pm ZOOM workout! Metcon (Time) 200m Run Warm Up AQAP Complete: 200 DUs / 400 Singles Time Cap: 5 mins Metcon (AMRAP – Rounds and Reps) AMRAP x 7 mins: 6 No Jump Burpees 12 Jumping Air Squats Rest 3 Mins Metcon […]

Daily Workout WOD, May 1, 2020

01 May, 2020 AHW 5.1.20 Please check your email for the invite to our 12:30pm ZOOM workout! Metcon (Time) 200m Run Warm Up AQAP Complete: 200 DUs / 400 Singles Time Cap: 5 mins Metcon (AMRAP – Rounds and Reps) AMRAP x 7 mins: 6 No Jump Burpees 12 Jumping Air Squats Rest 3 Mins […]

Daily Workout WOD, April 30, 2020

30 Apr, 2020 AHW 4.30.20 Please check your email for invite to 7:15am & 12:30pm ZOOM Workouts! Metcon EMOM x 8 mins: 1. 25ft Shuttles 2. 30 secs DUs/Singles 3. 8 Inchworms with a jump in 4. 10 Push Ups + 15 sec Plank Hold Metcon Complete 3 rounds of: 10 Double DB Upright Rows […]

Cardio CrossFit WOD, April 30, 2020

30 Apr, 2020 CFC AHW 4.30.20 Please check your email for invite to our 7:15am & 12:30pm ZOOM Workouts! Metcon EMOM x 8 mins: 1. 25ft Shuttles 2. 30 secs DUs/Singles 3. 8 Inchworms with a jump in 4. 10 Push Ups + 15 sec Plank Hold Metcon Complete 3 rounds of: 10 Double DB […]

Platinum WOD, April 29, 2020

29 Apr, 2020 PL AHW 4.29.20 Please check your email and Whats App fo the invite to your 10:00am ZOOM workout! Metcon 200m or 90 sec Warm Up Walk Metcon EMOM x 6 mins of: 1. 30 sec Jumping Jacks 2. 45 sec Squats Rest 2 mins EMOM x 6 mins of: 1. 30 sec […]

Daily Workout WOD, April 29, 2020

29 Apr, 2020 AHW 4.29.20 Please check your email for the invite to our 12:30pm & 5:15pm ZOOM workouts! Metcon 200m Run 20 Single Leg Glute Bridge (right) 30 sec Side Plank (right) 10 Jumping Lunges 200m Run 10 Jumping Lunges 30 sec Side Plank (left) 20 Single Leg Glute Bridge (left) 200m Run Metcon […]

Cardio CrossFit WOD, April 29, 2020

29 Apr, 2020 CFC AHW 4.29.20 Please check your email for the invite toour 12:30pm & 5:15pm ZOOM workouts! Metcon 200m Run 20 Single Leg Glute Bridge (right) 30 sec Side Plank (right) 10 Jumping Lunges 200m Run 10 Jumping Lunges 30 sec Side Plank (left) 20 Single Leg Glute Bridge (left) 200m Run Metcon […]

Cardio CrossFit WOD, April 28, 2020

28 Apr, 2020 CFC AHW 4.28.20 Please check your email for the invite to our 7:15am & 12:30pm ZOOM workouts! Metcon Complete 2 sets of: 8/side Bulgarian Split Squats Rest 10 secs 8/side DB Single Leg Deadlifts Rest 10 secs 8/side Bird Dogs Rest 10 secs 4 Tempo Push Ups (2121) Deadlift & AMRAP Chipper […]

Daily Workout WOD, April 28, 2020

28 Apr, 2020 AHW 4.28.20 Please check your email for the invite to our 7:15am & 12:30pm ZOOM workouts! Metcon Complete 2 sets of: 8/side Bulgarian Split Squats Rest 10 secs 8/side DB Single Leg Deadlifts Rest 10 secs 8/side Bird Dogs Rest 10 secs 4 Tempo Push Ups (2121) Deadlift & AMRAP Chipper (2 […]

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