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Cardio CrossFit WOD, December 31, 2020

Cardio CrossFit WOD, December 31, 2020

31 Dec, 2020 CFC 12.31.20 Metcon (Time) New Years Eve WOD 2020! AQAP with a Partner complete 2020 total reps of: 150 Calorie Row 150 KB Swings (53/35) 150 Sit Ups 150 Wall Balls (20/14) 1000 Single Unders 150 Pull Ups / Ring Rows 150 Squats 120 Box Jumps (24″/20″) Divide the reps as desired […]

Daily Workout WOD, December 31, 2020

31 Dec, 2020 12.31.20 Metcon 2 mins Baby Squat on wall Then for 6 mins cycle through the following: 10/side Side Plank Clam 8/side RNT Front Rack Split Squats 6/side Step Downs on Box 45 sec Back Rack Barbell Bottom of Squat Hold Back Squat (Weight) Complete 4 sets of: 5 Back Squats (T23X1) Rest […]

Daily Workout WOD, December 30, 2020

30 Dec, 2020 12.30.20 Metcon Complete 3 sets of: 30 sec Banded Squat Hold 30 sec Banded Lateral Monster Walks 10 Banded Reverse Fly to Banded Y Stretch 8 Behind the Neck Snatch Grip Push Press 8 Overhead Squats 8 Snatch Balances (increase the weight slightly each round on the barbell work) Hang Power Snatch […]

Platinum WOD, December 30, 2020

30 Dec, 2020 PL AHW 12.30.20 Coach Led Warm Up Platinum Countdown to the New Year (Time) AQAP Complete: Buy In: 200m Walk 100 Jumping Jacks 90 Shoulder Taps 80 Mountain Climbers 70 Crossovers 60 Flutter Kicks 50 Squats 40 Push Ups 30 DB Deadlifts 20 DB Curls 10 DB Presses Cash Out: 200m Walk […]

Cardio CrossFit WOD, December 30, 2020

30 Dec, 2020 CFC 12.30.20 Metcon EMOM x 12 mins: 1. 100m Sprint 2. 10 Burpees 3. 100m Sprint 4. 10 Sit Ups Metcon (Time) AQAP complete: 10-9-8-7-6-5-4-3-2-1 Wall Balls Double Rep DUs (4 x Singles) Time Cap: 10 mins Metcon (AMRAP – Rounds and Reps) AMRAP x 12 mins: 500m Row 20 Box Jump […]

Daily Workout WOD, December 29, 2020

29 Dec, 2020 12.29.20 Metcon 90 secs/side Couch Stretch 30 sec/side Samson Stretch 1 min Inchworm 1 min Front Rack Reverse Lunges with 2 sec hold at the bottom 5 Bottom of Squat 5 sec Hold to Thruster Then complete 3 sets of: 5 Hip Squat Cleans (increasing in weight) Hang Squat Clean + Squat […]

Cardio CrossFit WOD, December 29, 2020

29 Dec, 2020 CFC 12.29.20 Metcon Complete 4 rounds of: 10 DB Bench Press 10 Ring Rows 30 sec Weighted Plank Hold Time Cap: 12 mins Take as little rest as possible between movements. Rest as needed between rounds. Metcon (Time) AQAP complete: 500m Row 25 Push Ups 400m Row 20 Push Ups 300m Row […]

Daily Workout WOD, December 28, 2020

28 Dec, 2020 12.28.20 Metcon (Time) AQAP with a partner complete: 100 Calorie Row 80 Wall Balls (20/14) 60 Alternating DB Snatches (50/35) 40 Devil’s Presses (50/35) 20 Burpees 40 Devil’s Presses (50/35) 60 Alternating DB Snatches (50/35) 80 Wall Balls (20/14) 100 Calorie Row Time Cap: 40 mins Divide reps as desired. Suggested split […]

Daily Workout WOD, December 27, 2020

27 Dec, 2020 12.27.20 Muscle Up Biathlon (Time) AQAP complete: 400 meter Run 18 Muscle-Ups 400 meter Run 15 Muscle-Ups 400 meter Run 12 Muscle-Ups *Each time the athlete breaks a set of Muscle Ups they must run a 200m penalty lap. Time Cap: 36 mins Scaling options: Bar Muscle Ups 2 x C2B 2 […]

Daily Workout WOD, December 24, 2020

24 Dec, 2020 12.24.20 12 Days of RX Lab’s Christmas (DB Edition) (Time) AQAP complete: 1 Double DB Hang Squat Clean to Thruster (50/35) 2 Ring MUs / Bar MUs / Burpees + Kipping Pull Ups 3 Devil Presses (50/35) 4 Strict HSPUs / Kipping HSPUs / Push Ups 5 Double DB Shoulder to Overhead […]

Archives Previous WODs
6.21.22
Metcon
200m Run
Then for 8 mins cycle through:
30 Single Under Jump Rope
6 Shoulder Activations
6 Ring Rows
6/side Half Kneeling DB Strict Press
30 secs/side Single Arm Handstand Hold with feet on box
Metcon
EMOM x 10 mins:
1. 30 secs of Strict Pull Ups / Banded Strict Pull Ups
2. 30 secs of Strict HSPUs / Pike Strict HSPUs / Push Ups
On the HSPUs, try to aim for 6-8 reps unbroken right from the start. Add Ab Mats if needed or use pike position with feet on box.
The same for the Pull Ups, aim for 6-8 straight reps with a 2 sec down on the eccentric phase.
Rest 5 Mins
Metcon
EMOM x 10 mins:
1. 40 secs DUs / Singles
2. 40 secs T2B / Hanging Knee Raises
Rest 5 Mins
Metcon
Every 2 min & 30 secs x 10 mins (4rounds):
8 DB Bench Press (T30X1)
8-12 Ring Rows (T2120)
On this part, everything should be kept under 90 secs of work so that you have a full minute of rest.
The goal is to be consistent on the weight without hitting a wall.
Metcon
IN CLASS CORE
In the time remaining:
10-15 Pikes on Rower
10-15 Reverse Crunches
Metcon
Optional Extra Work

Compete 2 sets of:
15 mins of 30 secs on / 30 secs off of:
Assault Bike
Row
Ski Erg

Rest 3 mins

(Similar to last week, but increasing to 15 mins here. Try to hit more calories or keeping a higher pace on each)

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