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Daily Workout WOD, December 1, 2020

Daily Workout WOD, December 1, 2020

01 Dec, 2020 12.1.20 Metcon 90 secs/side Pigeon Stretch Then in 8 mins complete 2-3 sets of: 10/side Monster Walks 6/side DB Front Foot Elevated Split Squats 6/side Lateral Step Ups 8/side Banded Deadbugs Metcon Suggested Back Squat Warm Up: 1 x 8 reps 1 x 6 reps 1 x 5 reps 1 x 4 […]

Cardio CrossFit WOD, December 1, 2020

01 Dec, 2020 CFC 12.1.20 Metcon (Time) AQAP complete: 1.5 mile Run (2400m) 100 DUs / 200 Singles 80 Wall Balls (20/14) 60 T2B 40 DB Clean & Jerks (35/20) 20 Burpee Box Jump Overs Time Cap: 35 mins You can partition movements as desired

Daily Workout WOD, November 30, 2020

30 Nov, 2020 11.30.20 Metcon 90 secs/side Standing Couch Stretch Then for 6 mins complete 2-3 sets of: 8/side Banded Side Plank Clam 8/side KB Goblet Cossack Squats 4/side Overhead Barbell Reverse Lunges Metcon Every 30 secs for 4 mins (8 rds): 2 DB Jump Squats (pause for 3 secs at 90 degrees) The most […]

Platinum WOD, November 30, 2020

30 Nov, 2020 PL AHW 11.30.20 Please check your email for the invite to our 10:15am Zoom Workout! Coach Led Warm Up Metcon (Time) The 30s! AQAP complete: 30 Box Step Ups 30 DB Bent Over Rows 30 Alt DB Hang Snatch 30 Reverse Lunges 30 Crossovers 30 DB Presses 30 DB Thrusters 30 Jumping […]

Cardio CrossFit WOD, November 30, 2020

30 Nov, 2020 CFC 11.30.20 Metcon (Time) AQAP complete: 1600m Run 2400m Row 3 mile Assault Bike Time Cap: 30 mins Divide reps as desired Metcon (Time) AQAP complete: 50 Mountain Climbers 50 Plank Thrusts 25 Traveling Planks

Daily Workout WOD, November 29, 2020

29 Nov, 2020 11.29.20 Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010 Time CAp: 45 mins

Barbell Club WOD, November 28, 2020

28 Nov, 2020 BB 11.28.20 Mobility and Barbell Warm Up Metcon EMOM x 8 mins: 1. 3 Tall Jerks 2. 1 Shoulder CAR each arm Metcon Build to a heavy weight of the following complex: 1 Pause Dip and Drive + 1 Pause Split Jerk (with a pause in the catch) The focus here is […]

Cardio CrossFit WOD, November 28, 2020

28 Nov, 2020 CFC 11.28.20 Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 35 mins: 400m Banded Partner Run 100 Jumping Lunges (partner holds bottom of squat) 50 Burpees over Partner (one holds plank partner must perform Burpee then hop or step over plank) 50 T2B / HKR / Toes to Post (partner holds […]

Platinum WOD, November 27, 2020

27 Nov, 2020 PL AHW 11.27.20 Please check your email for the invite to our 10:15am Zoom Workout! Coach Led Warm Up Metcon (Time) AQAP complete: 25-20-15-10-5 DB Thrusters Step Ups Double DB Swings At the end of each round complete 25 Jumping Jacks Time Cap: 20 mins Metcon (Time) AQAP complete: 100 Crossovers Cool […]

Daily Workout WOD, November 27, 2020

27 Nov, 2020 11.27.20 Snatch (Weight) Squat Snatch Ladder 1-2: Max Effort at 70% of 1RM 2-3: Rest / Transition 3-4: Max Effort at 75% of 1RM 4-5: Rest / Transition 5-7: Max Effort at 80% of 1RM 7-8 : Rest / Transition 8-10: Max Effort at 85% of 1RM 10-11: Rest / Transition 11-14: […]

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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