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Platinum WOD, June 1, 2020

Platinum WOD, June 1, 2020

01 Jun, 2020 PL AHW 6.1.20 Please check your email for the invite to our 10:00am ZOOM workout! 200m Run Warm Up Metcon Every 60 sec for 15 mins (3 rounds): 1. 10 Air Squats + 10 Jumping Jacks 2. 10 Push Ups + 20 Shoulder Taps 3. 10 Crossovers + 10 Leg Lift Overs […]

Daily Workout WOD, June 1, 2020

01 Jun, 2020 AHW 6.1.20 Please check your email for the invite to the 12:30pm ZOOM workout! 100 Jumping Jacks Metcon Complete 3 rounds of: 10 Alternating Glute Bridges 20 Lateral Skaters 10 Prisoner Good Mornings Metcon Every 45 sec for 30 mins (8 rounds): 1. 7 Air Squats + 7 Jump Squats 2. 7 […]

Cardio CrossFit WOD, June 1, 2020

01 Jun, 2020 CFC AHW 6.1.20 Please check your email for the invite to the 12:30pm ZOOM workout! 100 Jumping Jacks Metcon Complete 3 rounds of: 10 Alternating Glute Bridges 20 Lateral Skaters 10 Prisoner Good Mornings Metcon Every 45 sec for 30 mins (8 rounds): 1. 7 Air Squats + 7 Jump Squats 2. […]

Daily Workout WOD, May 31, 2020

31 May, 2020 AHW 5.31.20 Gone in 60 Seconds (Time) AQAP complete 3 rounds of: 40 Singel DB Reverse Lunge Steps 30 Single DB Alternating Snatches 20 Burpees EMOM complete 20 DUs Time Cap: 28 mins

Cardio CrossFit WOD, May 31, 2020

31 May, 2020 CFC AHW 5.31.20 Gone in 60 Seconds (Time) AQAP complete 3 rounds of: 40 Singel DB Reverse Lunge Steps 30 Single DB Alternating Snatches 20 Burpees EMOM complete 20 DUs Time Cap: 28 mins

Cardio CrossFit WOD, May 30, 2020

30 May, 2020 CFC AHW 5.30.20 Please check your email for the invite to the Saturday morning 9:30am ZOOM workout! Metcon EMOM x 8 mins: 1. 45 Jump Rope 2. 45 secs Push Up to Downward Dog 3. 45 secs WTY Stretch 4. 45 secs Air Squats Metcon (Time) AQAP Complete 4 rounds of: 20 […]

Daily Workout WOD, May 29, 2020

29 May, 2020 AHW 5.29.20 There will be no ZOOM workouts today, however we will return with a 9:30am ZOOM workout on Saturday morning. We hope that you and your loved ones have a happy and enjoyable Bermuda Day! Bermuda Day Special (Time) AQAP complete 2 rounds of: 10 T2B or 10/side Mountain Climbers 200m […]

Daily Workout WOD, May 28, 2020

28 May, 2020 AHW 5.28.20 Please check your email for the invite to the 7:15am & 12:30pm ZOOM workouts! 200m Run Warm Up Metcon EMOM x 16 mins: 1. 10 T-Push Ups 2. 200m Run 3. 16 Alternating V-Ups 4. 60 Alternating Toe Taps Metcon (Time) AQAP complete: 400m Walking Lunge Every 50m complete 8 […]

Cardio CrossFit WOD, May 28, 2020

28 May, 2020 CFC AHW 5.28.20 Please check your email for the invite to the 7:15am & 12:30pm ZOOM workouts! 200m Run Warm Up Metcon EMOM x 16 mins: 1. 10 T-Push Ups 2. 200m Run 3. 16 Alternating V-Ups 4. 60 Alternating Toe Taps Metcon (Time) AQAP complete: 400m Walking Lunge Every 50m complete […]

Platinum WOD, May 27, 2020

27 May, 2020 PL AHW 5.27.20 Please check your email for the invite to our 10:00am ZOOM workout! Metcon Complete 2 sets of: 10 High Knees 10 Cossack Squat Stretches 10 Good Mornings 5/side Split Squats 5 Forward & 5 Backward Arm Circles Metcon (Time) AQAP complete: 30 Crossovers 30 DB Deadlifts 30 DB Swings […]

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

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