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Daily Workout WOD, November 1, 2020

Daily Workout WOD, November 1, 2020

01 Nov, 2020 11.1.20 Metcon (AMRAP – Rounds and Reps) AMRAP x 10 mins: 30 DUs / 60 Singles 15 T2B 8 Hang Power Cleans (155/105) Rest 3 Mins Metcon (AMRAP – Rounds and Reps) AMRAP x 10 mins: 10 S2O (135/95) 14 Bar Facing Burpees 18 Wall Balls (20/14) Rest 3 Mins Metcon (AMRAP […]

Barbell Club WOD, October 31, 2020

31 Oct, 2020 BB 10.31.20 Mobility and Barbell Warm Up Metcon Complete 4 sets of: 1 Standing CAR Rest as needed 3 Squat Box Jumps Rest as needed TOR Complex (1 + 1 + 1 + 1) Snatch + Snatch Balance + Behind the Neck Snatch Grip Push Press + Overhead Squat Build to a […]

Cardio CrossFit WOD, October 31, 2020

31 Oct, 2020 CFC 10.31.20 Metcon (Distance) Partner AMRAP x 8 mins: 200m Run Partners alternate after completed rounds Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 8 mins: 10 Squats 10 Push Ups 10 Sit Ups Partners alternate after completed rounds Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 8 mins: 10 […]

Platinum WOD, October 30, 2020

30 Oct, 2020 Pl AHW 10.30.20 Please check your email for the invite to our 10:15am Zoom Workout! Coach Led Warm Up Metcon (Time) AQAP complete: 600m Walk 10 DB Deadlifts 10 DB Curls 10 DB Presses 400m Walk 20 Alternating DB Snatches 20 OH Reverse Lunges (10/arm) 200m Walk 30 Step Ups 100m Walk […]

Daily Workout WOD, October 30, 2020

30 Oct, 2020 10.30.20 Metcon EMOM 8MIN 1. 20-30 sec Hold at the top of the Rings 2. 20-30 sec Hold at the bottom of a Push Ups (chest off of ground) 3. 20/30 sec Hold at the top of a Ring Row (chest to rings) 4. 30 sec Hollow Hold Push Press (15-12-10-8-6) Rest […]

Cardio CrossFit WOD, October 30, 2020

30 Oct, 2020 CFC 10.30.20 Metcon (AMRAP – Rounds and Reps) Complete 5 rounds of 5 mins: 400m Run in Remaining time complete an AMRAP of: 4 DB Deficit Push Ups 6 Renegade Rows (35/20) 8 DB Power Cleans (35/20) Rest 1 min after each round. Pick up where you left off for one total […]

Daily Workout WOD, October 29, 2020

29 Oct, 2020 10.29.20 Metcon 1 min/side Hip External Rotation on the floor Then complete 2 sets of: 8/side Banded Side Clams 8/side Monster Walks 8/side Banded Hip Thrust with feet on the bench Back Squat (Weight) Complete 4 sets of: 3 Back Squats at 85% of 1RM (T20X1) Rest 1 min 30 sec/side Weighted […]

Cardio CrossFit WOD, October 29, 2020

29 Oct, 2020 CFC 10.29.20 Metcon (Time) AQAP complete 3 rds of: 20/leg OH Walking Lunges (25/15) 400m Run Time Cap: 10 mins Rest 2 Minutes Metcon (Time) AQAP complete 3 rds of: 20 Feet Elevated Ring Rows 30 HR Push Ups Time Cap: 10 mins Rest 2 Minutes Metcon (Time) AQAP complete 3 rds […]

Platinum WOD, October 28, 2020

28 Oct, 2020 PL AHW 10.28.20 Please check your email for the invite to our 10:15am Zoom workout! Coach Led Warm Up Metcon (AMRAP – Reps) AMRAP x 5 mins: 10 Squats 10 Push Ups 10 Crossovers Rest 2 mins AMRAP x 5 mins: 10 Reverse Lunges 10 Push Up + Should Tap (L+R) 10 […]

Daily Workout WOD, October 28, 2020

28 Oct, 2020 10.28.20 Metcon 90 sec/side Banded Hamstring PNF Stretch Then complete 2 sets of: 15 Banded Good Mornings 15 Banded Pull Aparts 30 sec Handstand Hold Deadlift (Weight) In a 10 min window build to a heavy: 5 Touch and Go Deadlifts Max(-1) Bar/Ring Dips Rest 2 mins between sets (You should be […]

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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