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Daily Workout WOD, September 1, 2020

Daily Workout WOD, September 1, 2020

01 Sep, 2020 9.1.20 Metcon For 8 mins cycle through: 8 No Jump Burpees 8 Prone WTY Stretches 8 DB Z Press (easy to moderate) 16 Banded Pull Aparts Metcon EMOM x 4 mins: 1. 5 Single Arm DB Push Press (left arm) 2. 5 Single Arm DB Push Press (right arm) Directly into.. EMOM […]

Cardio CrossFit WOD, September 1, 2020

01 Sep, 2020 CFC 9.1.20 Metcon (Time) AQAP complete 10 round of: 4 Burpees 8 Push Ups 12 Squats 16 Mountain Climbers 20 Jumping Jacks Time Cap: 15 mins Metcon EMOM x 20 mins: 1. 5 Devil’s Press (35/20) 2. 12/8 Cal Assault Bike TABATA Hollow Hold / Plank

Platinum WOD, August 31, 2020

31 Aug, 2020 PL AHW 8.31.20 Please check your email for the invite to our 10:15am Zoom workout! Coach Led Warm Up Metcon (Time) AQAP complete 10 rounds of: 2 Toe Touch and Extend 4 Push Ups 6 Squats 8 Mountain Climbers 10 Jumpong Jacks Time Cap: 20 mins Start with 200m walk. Complete 200m […]

Cardio CrossFit WOD, August 31, 2020

31 Aug, 2020 CFC 8.31.20 Metcon EMOM x 16 mins: 5 DB Deficit Push Ups (25/15) 5 DB Cleans 5 DB Squats 5 DB Push Press Metcon (3 Rounds for reps) Complete 3 sets of AMRAP x 2 mins: 5/side OH Plated Lunges (45/25) 10/6 Cal Row or Assault Bike Rest 1 min between sets […]

Daily Workout WOD, August 31, 2020

31 Aug, 2020 8.31.20 Metcon 90 secs/side Banded Hamstring PNF Stretch Then complete 2 sets of: 1 min Row / Assault Bike 5 Sumo Inchworms 10 Good Mornings 10 Banded Hip Thrust Sumo Deadlift (8-6-4-6-8) In 20 mins build to a heavy 8 rep. Start your first set of 8 with an overhand grip. Then […]

Daily Workout WOD, August 30, 2020

30 Aug, 2020 8.30.20 2018 CrossFit Regionals Event 5 (Time) AQAP complete: 50 HSPUs 50 T2B 50 Cal Assault Bike 50 DB Box Step Overs (24/20) 50ft Right Arm OH DB Lunge (70/50) 50ft Left Arm OH DB Lunge Time Cap: 40 mins

Barbell Club WOD, August 29, 2020

29 Aug, 2020 BB 8.29.20 Mobility and Barbell Warm Up Paused Split Jerk (Build to a heavy but perfect 3 rep) Begin the Split jerk movement and pause at the bottom of the dip before completing the movement Push Press (Weight) Complete 4 sets of: 5 Push Press (building) Rest as needed 4 Hurdle to […]

Cardio CrossFit WOD, August 29, 2020

29 Aug, 2020 CFC 8.29.20 Metcon EMOM x 9 mins: 1. 100m Run 2. 8 Down Ups 3. 10 Spiderman Lunges with Thoracic Twist Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 15 mins of: A – 15/11 Cal Row or 10/8 Cal Assault Bike B – Amrap of: 10 Plate Ground to Overhead […]

Platinum WOD, August 28, 2020

28 Aug, 2020 PL AHW 8.28.20 Please check your email for the invite to our 10:15am Zoom Workout! Coach Led Warm Up Metcon Back to Back AMRAPS 0-10 mins: 400m Walk 3 rds of: 5/side Crossovers 10 Push Ups 15 Air Squats 10-20 mins: 400m Walk 3 rds of: 4 DB Press 6 Dips 8/side […]

Daily Workout WOD, August 28, 2020

28 Aug, 2020 8.28.20 Metcon EMOM x 6 mins: 1. 40 sec Row 2. 40 sec Supine Plate Press 3. 40 sec Banded Pull Aparts Bench Press (Weight) Complete 4 sets of: 2 Bench Press (build to heavy 2 rep) Rest 30 secs 2 Weighted Strict Chin Ups (build to heavy 2 rep) Rest 2 […]

Archives Previous WODs
9.26.22
Metcon
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
Metcon
IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Pigeon Pose
Metcon
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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