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Platinum WOD, June 1, 2020

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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
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