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Cardio CrossFit WOD, May 1, 2021

Cardio CrossFit WOD, May 1, 2021

01 May, 2021 Zoom Workout 5.1.21 Please check your email for the invite to our Zoom workouts! Metcon 200m Run 10/side Step Ups with 3 sec down 12 Plank Thrusts/See Saw Planks 10/side Windmills 8/side Single Leg Deadlifts 2 Wall Walks / Walk Outs to Push Up 400m Run 10/side Step Ups with 3 sec […]

Platinum WOD, April 30, 2021

30 Apr, 2021 PL AHW 4.30.21 Please check your email for the invite to our 10:15am ZOOM Workout! Metcon 200m Warm Up Walk Then 20 secs of each of these stretches: Arm Circles Forward Arm Circles Forward Trunk Twists Hip Circles Left Hip Circles Left Cossack Squat Stretch Left Cossack Squat Stretch Right Metcon (Time) […]

Cardio CrossFit WOD, April 30, 2021

30 Apr, 2021 Zoom Workout 4.30.21 Please check your email for the invite to our Zoom workouts! Metcon 40 Jumping Jacks 20 Inchworms (no push up) Metcon 10 rounds of: 3 x 25ft Sprints Rest 1 x 25ft Walk Time Cap: 12 mins Metcon (Time) AQAP complete: 100 Push Ups Every time you break complete […]

Cardio CrossFit WOD, April 29, 2021

29 Apr, 2021 Zoom Workout 4.29.21 Please check your email for the invite to our Zoom workouts! Metcon Complete 3 rounds of: 32 Jumping Jacks 8/side Bulgarian Split Squats 8/side Single Leg Deadlifts 8/side Box Step Ups 8/side Single Arm Russian KB/DB Swings Time Cap: 12 mins Metcon (Time) AQAP complete 6 rounds of: 10 […]

Cardio CrossFit WOD, April 28, 2021

28 Apr, 2021 Zoom Workout 4.28.21 Please check your email for the invite to our ZOOM workouts! Metcon 200m Run + 30 DUs / 60 Singles 10 Arm Circles (Forward and Back) 10 Trunk Twists 10 Side to Side Bends 10 Good Mornings Metcon Complete 3 rounds of: 10 DB Shoulder Press 10 DB Front […]

Platinum WOD, April 28, 2021

28 Apr, 2021 PL AHW 4.28.21 Please check your email for the invite to our 10:15am ZOOM workout! TABATA Jumping Jacks Metcon EMOM x 20 mins: 1. 10 Air Squats + 10 sec Hold at Bottom 2. 10 Push Ups + 10 Shoulder Taps 3. 10 Crossovers + 10 Knee Pull Ins 4. 10 Shoulder […]

Cardio CrossFit WOD, April 27, 2021

27 Apr, 2021 Zoom Workout 4.27.21 Please check your email for the invite to our Zoom workouts! Metcon Complete 2 rounds of: 200m Run or 30 Lunges 10 Alternating Step Ups (down in 3 secs) 5 Tempo Push Ups (3131) Metcon AMRAP x 5 mins (Warm Up Pace): 15 Plank to Squats 10 Dips 5 […]

Platinum WOD, April 26, 2021

26 Apr, 2021 PL AHW 4.26.21 Metcon 200m Walk or 90 secs of movement Metcon AMRAP x 5 mins: 6 Ground to Overhead (use any weighted object) 12 Squats Rest 2 mins AMRAP x 5 mins: 200m Walk (90 secs of movement) 10 Push Ups Rest 2 mins AMRAP x 5 mins: 20 Jumping Jacks […]

Cardio CrossFit WOD, April 26, 2021

26 Apr, 2021 Zoom Workout 4.26.21 Please check your email forthe invite to our Zoom workouts! Metcon Complete 3 rounds of: 30 DUs / 60 Singles 5 Walk Outs to Push Up with Jump In 4/side Spiderman Lunge with Thoracic Twist 30 sec Hollow Hold Metcon EMOM x 5 mins: 10 Bicep Curls (5/arm) 5 […]

Cardio CrossFit WOD, April 25, 2021

25 Apr, 2021 AHW 4.25.21 Thiccc Every 3 minutes for 30 mins (10 sets): 6 Thrusters 6 Hang Clean & Jerks 6 DB Burpees 6 Weighted Step Ups (with DBs) (If no box perform Weighted Lunges) Complete one round and rest whatever time is left over in the 3 minute window

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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