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Cardio CrossFit WOD, April 1, 2021

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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
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