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Platinum WOD, May 1, 2020

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
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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