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Cardio CrossFit WOD, April 1, 2021

Cardio CrossFit WOD, April 1, 2021

01 Apr, 2021 Zoom Workout 4.1.21 Please check your email for the invitiation to our ZOOM Workouts! Metcon EMOM x 8 mins: 1. Spiderman Lunge with Thoracic Rotation 2. Downward Dog to Seal/Sphinx 3. Scorpion 4. V-Rolls Metcon Complete 2 rounds of: 30 secs/side Bulgarian Split Squats 30 secs/side Single Leg Deadlifts 30 secs Downward […]

Platinum WOD, March 31, 2021

31 Mar, 2021 PL AHW 3.31.21 Please check your email for the invite to our 10:15am Zoom Workout! Metcon TABATA Jumping Jacks Metcon (Time) AQAP Complete 5 rounds of: 10 Push Ups 10 Mountain Climbers (L+R = 2) 10 Squats 10 Step Ups (L+R = 2) 100m Walk/Run Time Cap: 18 mins For Mountain Climbers, […]

Cardio CrossFit WOD, March 31, 2021

31 Mar, 2021 Zoom Workout 3.31.21 Please check your email for the invite to our 6:30am, 12:15pm and 5:30pm ZOOM workouts! Metcon For 10 mins at a warm up pace rotate through: 5 25ft Shuttles (down and back is 1 shuttle) 20 High Knees 10 Inchworms 20 Crossovers 20 Speedskaters 20 sec Bottom of Squat […]

Cardio CrossFit WOD, March 30, 2021

30 Mar, 2021 3.30.21 ZOOM Workout Please check your email for the invites our 6:30am, 12:15pm and 5:30pm ZOOM Workouts! Metcon Alternating TABATA High Knees Butt Kicks Lateral Hops Traveling Plank Metcon Complete 3 rounds for quality of: 10/side Single Leg Glute Bridges 20 Alternating Cross Body Mountain Climbers (slow and controlled) 20 Alternating Cossack […]

Platinum WOD, March 29, 2021

29 Mar, 2021 PL AHW 3.25.20 Please check your email for the invite to ur 10:15am ZOOM Workout! Metcon 200m Warm Up Walk Metcon (AMRAP – Rounds and Reps) AMRAP x 15 mins of: 1 Deadlift 2 Bicep Curls 3 Front Squats 4 OH Presses 5 Crossovers (L+R=1) 6 Jumping Jacks 50 ft Shuttle (25ft […]

Cardio CrossFit WOD, March 29, 2021

29 Mar, 2021 Zoom Workout 3.29.21 Please check your email for the invite to our ZOOM workouts. Choose from 6:30am, 12:15pm or 5:30pm. 200m Run Warm Up Metcon Then complete EMOM x 12 mins of: 1. 45 secs Hands on Wall Deadbugs (push on wall to engage core) 2. 45 sec Prone WTY Stretches 3. […]

Cardio CrossFit WOD, March 27, 2021

27 Mar, 2021 CFC 3.27.21 Metcon EMOM x 9 mins: 1. 100m Run 2. 8 Down Ups 3. 10 Spiderman Lunges with Thoracic Twist Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 15 mins of: A – 15/11 Cal Row or 10/8 Cal Assault Bike B – AMRAP of: 10 Plate Ground to Overhead […]

Platinum WOD, March 26, 2021

26 Mar, 2021 PL AHW 3.26.21 Please check your email for the invite to our 10:15am Zoom Workout! Coach Led Warm Up Crossfit Games Open 21.3 Masters Foundations (Ages 55+) (Time) For total time: 15 air squats 30 sit-ups 15 thrusters with stick Then, rest 1 minute before continuing with: 15 air squats 30 dumbbell […]

Daily Workout WOD, March 26, 2021

26 Mar, 2021 3.26.21 Metcon 200m Run or 21/15 Cal Row or 15/10 Cal Row 90 secs/side Couch Stretch 90 secs/side OH Banded Distraction Then complete 2 rounds of: 8 Banded Pull Downs 8 Banded Rows 8 Banded W to Ys 8/side Banded Monster Walks 8/side Single Leg Deadlifts 8/side 1/2 Kneeling Bottoms Up KB […]

Cardio CrossFit WOD, March 26, 2021

26 Mar, 2021 CFC 3.26.21 Metcon EMOM x 12 mins: 1. 30 DUs / 60 Singles 2. 10 Walk Outs to Push up 3. 12 Jump Squats 4. 30 sec Hollow Hold Metcon (AMRAP – Rounds and Reps) AMRAP x 18 mins: 10 Alternating DB Snatches (35/20) 10 DB Deficit Push Ups 10 Alternating DB […]

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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