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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
9.21.22
Metcon
For 5 mins cycle through:
5 Inchworms
5/side Body Weight Split Squats
15 PVC Good Mornings

Then complete 2 sets of:
8/side Bodyweight Rear Foot Elevated Split Squats
8/side Side Plank Banded Clam
8/side Banded Row Single Leg Deadlifts
Metcon
In 15 mins complete 3 sets of:
12 Romanian Deadlifts to below knees - down in 3 secs
10/side DB Rear Foot Elevated Split Squats
Rest 2 mins
Stop just below the knees and keep all tension in the hamstrings and glutes.
On the Split Squats, we want a tight stance, position your front foot so that your tibialis (shin) is vertical to the floor.
Metcon (Time)
AQAP complete 5 rounds of:
20/15 - 12/8 Cal Assault Bike or 25/20 - 20/15 Cal Row
16 KB Swings (53/35 - 35-25)
16 Overhead Plated Lunges (45/25) / Bodyweight Lunges
16 Hand Release Push Ups

Time Cap: 20 mins

Try to maintain a steady pace until the end.
Metcon
IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Piriformis Stretch on post
Metcon
Optional Extra Work

Complete 3 sets of:
8/side Alternating DB Incline Bench Press
8/side Alternating DB Incline Bent Over Row

Complete 3 sets of:
30 secs/side Half Kneeling Bottom Up KB hold
12/side Powell Raise
12/side Incline Bench Single Arm Prone Trap Raise

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