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Daily Workout WOD, October 1, 2020

Daily Workout WOD, October 1, 2020

01 Oct, 2020 10.1.20 Metcon EMOM x 6 mins: 1. 45 secs Samson Stretch 2. 10 Front Squats + 10 Push Press 3. 45 sec Monster Walks Hang Squat Clean + Thruster (EMOM x 8 mins: 1 rep) Perform the Hang Squat Clean followed by a Thruster without putting the bar down Take a good […]

Cardio CrossFit WOD, October 1, 2020

01 Oct, 2020 CFC 10.1.20 Metcon EMOM x 30 mins: 1. 12 Slam Balls / Med Ball Slams 2. 12/9 Cal Assault Bike 3. 12 Burpees 4. 12/side Alternating Jumping Lunges 5. 12/9 Cal Row Metcon AQAP complete 3 rounds of: 10 Hollow to Crunch 10 Flutter Kicks 10 Scissor Kicks 20 sec Hollow Hold […]

Platinum WOD, September 30, 2020

30 Sep, 2020 PL AHW 9.30.20 Please check your email for the invite to oir 10:15am Zoom workout! 200m Run Warm Up Fight Gone Platinum (DBs) (3 Rounds for reps) Complete 3 rounds of 1 minute at each station for max reps of: DB Squats DB Snatches DB Step Ups DB Push Ups DB Bent […]

Daily Workout WOD, September 30, 2020

30 Sep, 2020 9.30.20 Metcon For 8 mins cycle through: 8/side OH Plate Reverse Lunges 8 No Jump Burpees 8/side Single Arm KB Arnold Press 8/side Handstand Shoulder Taps Shoulder Press (Every 2 mins for 6 mins (3 rds): 4 reps) Build to a heavy 4 rep Move directly into next EMOM Push Press (Every […]

Cardio CrossFit WOD, September 30, 2020

30 Sep, 2020 CFC 9.30.20 Metcon Complete 3 rounds of 9 mins each of: 1000m Row or 800m Run Then 3 sets of: 10 Tuck Jumps 10 Push Ups 10 Air Squats * Rest the remainder of the 9 mins * Do the 1st rd with Air Squats, 2nd rd with Jump Squats and 3rd […]

Daily Workout WOD, September 29, 2020

29 Sep, 2020 9.29.20 Metcon 2 mins/side OH Banded Distraction Then complete 3 sets of: 10/side Banded External Rotations + Wall Slides 10 Banded OHS (just a band around a post) 8 Hang Muscle Snatches Power Snatch + Hang Squat Snatch (Every 90 sec for 12 mins (8 rds): 1+2) Perform a Power Snatch followed […]

Cardio CrossFit WOD, September 29, 2020

29 Sep, 2020 CFC 9.29.20 Metcon AMRAP x 15 mins of: 25 Lateral Hops 12/side Single Leg Glute Bridges 10 Straight Leg Sit Ups 25 Lateral Hops 9 No Push Up Burpees 10 Straight Leg Sit Ups 25 Lateral Hops 6 Clapping Push Ups 10 Sraight Leg Sit Ups DB Jack (AMRAP – Rounds and […]

Platinum WOD, September 28, 2020

28 Sep, 2020 PL AHW 9.28.20 Please check your email for the invite to our 10:15am Zoom workout! Coach Led Warm Up Metcon EMOM x 10 mins: 1. 100m Walk 2. Rest Metcon (AMRAP – Rounds and Reps) AMRAP x 10 mins: 5/side Renegade Rows 10 Push Ups 15 Squats Cool Down Stretch

Daily Workout WOD, September 28, 2020

28 Sep, 2020 9.28.20 Metcon 90 sec/side Hip 90/90 on floor Then for 6 mins cycle through: 30 sec/side Med Ball Standing Abduction 10 Banded Hip Thrusts 8/side RNT DB Goblet Split Squat – down in 3 secs, pause 3 secs at the bottom 10 Jump Squats Paused Front Squat (5-4-3-5-4-3) Pause for 2 secs […]

Cardio CrossFit WOD, September 28, 2020

28 Sep, 2020 CFC 9.28.20 Metcon EMOM x 20 mins of: 1. 20/16 Cal Row 2. 12 Alt DB Snatches (35/20) 3. 20/16 Cal Row 4. 15 Wall Balls (20/14) Metcon Complete 4 rounds of: 45 sec Wall Plank 60 sec Side Plank (right) 60 sec Side Plank (left) 10 Push Up + Shoulder Tap […]

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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