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Platinum WOD, March 1, 2021

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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
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift