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Platinum WOD, July 1, 2020

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Platinum WOD, July 1, 2020

01 Jul, 2020 PL AHW 71.20 Please check your email for the invite to our 10:15am ZOOM workout! Coach Led Warm Up Metcon (Time) AQAP complete: 200m Walk 60 Mountain Climbers 50 Crossovers 200m Walk 40 Shoulder Taps 30 Step Ups 200m Walk 20 Squats 10 sec/side Side Plank then 10 sec/side Alt Leg and […]

Daily Workout WOD, July 1, 2020

01 Jul, 2020 7.1.20 Metcon Complete 2 sets of: 10 PVC Good Mornings 10 Banded KB Swings 10/side Wall Deadbugs 10 No Jump Burpees Romanian Deadlift (3 sets of 8 Touch & Go reps (building)) You can use double overhand or mixed grip Metcon 5 min Skill Work: Hang Position – Push Press – Transition […]

Cardio CrossFit WOD, July 1, 2020

01 Jul, 2020 CFC 7.1.20 Metcon (Time) AQAP complete: 1000m Run 40 Prisoner Good Mornings 30 Shoulder Taps (L+R=1) 30 sec/side Side Plank 1000m Run 40 Scapula Push Ups 20 Tempo Push Ups 10 Wall Slides 1000m Run 20 Alternating Lunges 10 Coassack Squats 5 Wall Walks Time Cap: 25 mins Cookie (Time) AQAP Complete: […]

Cardio CrossFit WOD, June 30, 2020

30 Jun, 2020 CFC 6.30.20 Metcon EMOM x 16 mins: 1. 200m Run 2. 8 See-Saw Planks + 8 V-Ups 3. 200m Run 4. 6 Squat Jumps + 6 Clapping Push Ups (HR Push Ups) Metcon (Time) AQAP complete 3 rounds of: 30 DB Snatches 30 V-Ups / Sit Ups 30 DUs / 60 Singles […]

Daily Workout WOD, June 30, 2020

30 Jun, 2020 6.30.20 Metcon In 6 mins complete 2 sets of: 10 Banded Reverse Flys 10 Banded Pull Downs 6-8 Close Grip Push Ups (down in 3 secs) 15 Hollow Rocks (20 sec Hollow Hold) Bench Press (Weight) Complete 3 sets of: 8 Bench Press (T40X1) Rest 30 secs 12 Prone Trap Raises Rest […]

Platinum WOD, June 29, 2020

29 Jun, 2020 PL AHW 6.29.20 Please check your email for the invite to our 10:15am ZOOM workout! 200m Run Warm Up Metcon (Time) AQAP complete 10 rounds of: 5 Push ups 5/side Alternating Step Ups 10 Jumping Jacks 10 Crossovers Complete 200m Walk at the end of 5th and 10th rounds Cool Down Stretch

Cardio CrossFit WOD, June 29, 2020

29 Jun, 2020 CFC 6.29.20 Metcon (AMRAP – Rounds and Reps) AMRAP x 30 mins: 2, 4, 6, 8, 10, 12, etc… Dumbbell Rows DB Clean & Jerks DB Front Squats 200m Run Metcon (Time) Complete 3 rounds of: 12 Weighted Sit Ups 20-30 sec/side Side Plank 20 Knee Tuck ups

Daily Workout WOD, June 29, 2020

29 Jun, 2020 6.29.20 Metcon In 6 mins complete 2 sets of: 6/side Side Plank Banded Clams (hold for 6 secs at top) 6/side Side Lying Hip Abduction (hold for 6 secs at top) 12 Banded Squats (T21X0) 10 Hanging Scapula Retractions (hold for 2 secs at top) Back Squat (Weight) Complete 3 sets of: […]

Daily Workout WOD, June 28, 2020

28 Jun, 2020 6.28.20 50 Stacks (Time) AQAP complete: 50 Power Snatches (95/65) 50 HSPUs 50 OHS (95/65) 50 Ring / Bar MUs (C2B + Dips or Pull Ups + Push ups) Time Cap: 50 mins

Cardio CrossFit WOD, June 27, 2020

27 Jun, 2020 CFC 6.27.20 Class will begin at 9:30am at the field across from The Botanical Gardens. Please bring your exercise mat, towel, water and a Jump Rope if you have one. Rummy 500 (Time) AQAP complete: 100 DUs / Jumping Jacks 100 Push Ups 100 Air Squats 100 Sit Ups 100 Lunges Every […]

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