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Platinum WOD, March 1, 2021

Platinum WOD, March 1, 2021

01 Mar, 2021 PL AHW 3.1.21 Please check your email for the invite to our 10:15am Zoom workout! Coach Led Warm Up Metcon (Time) AQAP complete: Buy In: 400m Walk Then complete 3 rounds of: 20 Squat Jumps 15 Push Ups 10 Knee Tucks 5 Jumping Jacks Cash Out: 400m Walk Time Cap: 15 mins […]

Cardio CrossFit WOD, March 1, 2021

01 Mar, 2021 CFC 3.1.21 Metcon (Time) AQAP complete: 800m Run 20 Lunge, Lunge, Squat 400m Run 10 Lunge. Lunge, Squat Time Cap: 10 mins Metcon (AMRAP – Rounds and Reps) AMRAP x 25 mins: 50 DUs / 100 Singles 40 Wall Balls (20/14) 30 Box Jump Overs (24/20) 20 Burpees

Daily Workout WOD, March 1, 2021

01 Mar, 2021 3.1.21 Metcon IN 15 mins complete: 90 secs/side OH Banded Distraction Then complete 2 sets of: 8 Banded Pull Downs (hold for 2 secs at the bottom) down 8 Banded Reverse Flys (hold for 2 secs at the top) 8 Banded Pull & Rotates (hold for 2 secs at the top) In […]

Daily Workout WOD, February 28, 2021

28 Feb, 2021 2.28.21 Afrobrutality MLK Every 90 secs x 29 rounds complete: 1 Full Clean (115/75) 9 Push Press (115/75) 2 Thrusters (115/75) 9 Back Squats (115/75)

Barbell Club WOD, February 27, 2021

27 Feb, 2021 BB 2.27.21 Mobility and Barbell Warm Up Metcon Complete 3 rounds of : 3 Tall Jerks 1 Swimmer Hover in Split Position Strict Press in Split Position (Complete 4 sets of 5 reps) Perform the Strict Press in the bottom of your Split Jerk Build to challenging weight Front Squat + Split […]

Cardio CrossFit WOD, February 27, 2021

27 Feb, 2021 CFC 2.27.21 Metcon (Time) AQAP with a partner complete: 30 Rounds of: 5 Air Squats 5 Push Ups 20 rounds of: 5/side Jumping Lunges 5 Burpees 10 rounds of: 5 Super Squats (Air Squat + Lunge Left + Lunge Right) 5 Burpee Push Ups (Burpee + Push Up on the way down […]

Platinum WOD, February 26, 2021

26 Feb, 2021 PL AHW 2.26.21 Please check your email for the invite tomour 10:15am Zoom Workout! Coach Led Warm Up Metcon (AMRAP – Rounds and Reps) With a 5 min Time Cap complete: 200m Walk In time remaining AMRAP of: 5 Knee Tucks 10 Push Ups 15 Squats Rest 2 Minutes Metcon (AMRAP – […]

Daily Workout WOD, February 26, 2021

26 Feb, 2021 2.26.21 Metcon In 15 mins complete: 90 secs/side Couch Stretch Then complete 2 sets of: 8 Band Pull Downs (2 sec hold at the bottom) 8 Banded Reverse Flys (2 sec hold at the top) 8 Banded Pull & Rotate (2 sec hold at the top) In the remaining time cycle through: […]

Cardio CrossFit WOD, February 26, 2021

26 Feb, 2021 CFC 2.26.21 Metcon EMOM x 20 mins: 1. 30 DUs / 60 Singles + Max DB Strict Press (35/20) 2. Rest 3. 14 DB Front Squats (35/20) + Max Burpees 4. Rest Metcon (Time) AQAP complete: 100 Push Ups Every time you break complete 200m Run For Push Ups you can rest […]

Daily Workout WOD, February 25, 2021

25 Feb, 2021 2.25.21 Coach Led Warm Up 5k Row (Time) Max Effort 5k Row Metcon "Athlete’s Choice" You can choose to do the 5km Row for time or the 5km Run for time. 5k Run (Time) Max Effort 5k Run Route for the run is as follows: Leave the box and head out to […]

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

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