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Cardio CrossFit WOD, August 1, 2020

Cardio CrossFit WOD, August 1, 2020

01 Aug, 2020 CFC 8.1.20 Metcon In Teams of 3 From 0-15 mins 36 rounds of: 4 Wall Balls (20/14) 4 DB Facing Burpees From 15-30 mins 24 rounds of: 4 DB Thrusters (35/20) 4 Burpee Box Jump Overs (24/20) From 30-45 mins 12 rounds of: 4 Devil’s Press (35/20) 100m Run Athletes complete 1 […]

Daily Workout WOD, July 31, 2020

31 Jul, 2020 Cup Match Wod Day 2 Come and join us for Day 2 of our Cup Match wod. Make sure to wear your colors and represent your team while competing in some fun but challenging workouts! Metcon Lift to De Game! Teams compete in a race from East to West on the Assault […]

Cardio CrossFit WOD, July 31, 2020

31 Jul, 2020 CFC Cup Match Day 2 Come and join us for Day 2 of our Cup Match Wod. Be sure to wear your colors and support your team during our fun and competitive wods! Metcon Lift to De Game! Teams compete in a race from East to West on the Assault Bikes. Total […]

Daily Workout WOD, July 30, 2020

30 Jul, 2020 Cup Match Wod Day 1 Come and Join us for our CUP MATCH WOD! Wear your colors to support your team while we tackle some fun team workouts! Metcon The Coin Toss Choose Heads or Tails and see how lucky you are! Metcon (Time) The Warm Up AQAP Complete: 150 DUs / […]

Cardio CrossFit WOD, July 30, 2020

30 Jul, 2020 CFC Cup Match Day 1 Come and join us for our special Cup Match Wod. Wear your colors and support your team as we compete in some fun but tough team workouts! Metcon The Coin Toss Choose Heads or Tails and see how lucky you are! Metcon (Time) The Warm Up AQAP […]

Platinum WOD, July 29, 2020

29 Jul, 2020 PL AHW 7.29.20 Please check your email for the invite to our 10:15am ZOOM workout! And don’t forget to wear your colors! 200m Run Warm Up Metcon (AMRAP – Rounds) Team AMRAP x 15 mins: 20 Crossovers 15 Squats 10 Push Ups 5 Jumping Jacks 100m Walk Athletes will work through the […]

Daily Workout WOD, July 29, 2020

29 Jul, 2020 7.29.20 Don’t forget to join us at 9:30am on Thursday and Friday morning for a special 2 part Cup Match themed workout! Make sure to wear your colors and represent your team!!!! Metcon 2 mins Bench or Wall T-Spine Stretch Then complete 3 sets of: 6 Kick Up to Hand Stand (hold […]

Cardio CrossFit WOD, July 29, 2020

29 Jul, 2020 CFC 7.29.20 Filthy-Ish 50 (Time) AQAP Compete: 800m Run 50 Box Jumps 50 DB Power Cleans (35/20) 50 KB Swings (35/25) 50 KB Goblet Reverse Lunges 50 Tuck Ups 50 DB Push Press 50 DB Deadlifts 50 KB Goblet Squats 50 Burpees 50 DUs 800m Run

Daily Workout WOD, July 28, 2020

28 Jul, 2020 7.28.20 Metcon 2 mins/side Pec Stretch on Post Then for 6 mins complete: 5 OH Reverse Lunges (hold for 5 secs at the bottom) 10 Banded Pull Downs + 10 Banded Y Stretch 5/side DB Snatches Power Snatch (EMOM x 12 mins (max): 1 + 4 Bar over Burpees ) Complete the […]

Cardio CrossFit WOD, July 28, 2020

28 Jul, 2020 CFC 7.28.20 Metcon AMRAP x 35 mins for Quality: 12 Dual DB Turkish Sit Ups 8 DB Push Ups / 8 DB Pull Overs 8 DB Z Press (4 sec Lower) 8 DB Bent Over Rows 30 sec/side Side Star Plank 20 DB Hang Clean & Jerks 20 Weighted Sit Ups

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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