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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
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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