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Daily Workout WOD, June 1, 2021

Daily Workout WOD, June 1, 2021

01 Jun, 2021 6.1.21 Metcon In 12 mins complete: 200m Run 1 min/side External Rotation with the PVC 1 min Prone Snow Angels Then for the remaining time cycle through: 1 min Row or Assault Bike 5 Jump Squats (as high as possible) 10 Muscle Cleans 10 Banded Hip Thrusts 10 Shoulder Activations Metcon EMOM […]

Cardio CrossFit WOD, June 1, 2021

01 Jun, 2021 CFC 6.1.21 TABATA Calorie Row Metcon (Time) 2-4-6-8-10-8-6-4-2 DB Deficit Push Ups DB Bent Over Rows Metcon (Time) AQAP complete 4 rounds of: 5 Burpees 150m Row 10 Air Squats 150m Row 15 Sit Ups 150m Row 20 DUs / 40 Singles

Daily Workout WOD, May 31, 2021

31 May, 2021 5.31.21 Metcon 250/200m Row 1 min/side Standing Split Squats (hold for 5 secs at the bottom) 1 min/side Lateral Step Ups 1 min Banded Monster Walks Metcon Complete 2 sets of: 8/side DB Rear Foot Elevated Split Squats Rest 30 secs 8/side DB Single Leg Romanian Deadlifts Rest 90 secs Back Squat […]

Cardio CrossFit WOD, May 31, 2021

31 May, 2021 CFC 5.31.21 Metcon (AMRAP – Rounds and Reps) AMRAP x 10 mins: 8 Jump Squats 10 Plank Ups 100m Sprint Metcon (Time) AQAP complete: 150 Wall Balls 75 T2B / HKR / Toes to Post / V-Ups / Hollow to Crunch Time Cap: 20 mins (Partition reps as desired)

Platinum WOD, May 31, 2021

31 May, 2021 PL AHW 5.31.21 Please check your email for the invite to our 10:15am Zoom workout! 25 Jumping Jacks Metcon 0-6 mins: 400m Walk + Max rounds of 5 Knee Tucks + 10 Push ups + 15 Squats 6-12 mins: 400m Walk + Max Rep Step Ups 12-18 mins: 400m Walk + Max […]

Barbell Club WOD, May 29, 2021

29 May, 2021 BB 5.29.21 Mobility and Barbell Warm Up Metcon Comete 3 rounds for quality: 5/leg Hip Windshield Wipers 1 Swimmer Hover in Squat High Hang Snatch + Snatch Balance + OHS (Build to heavy complex for the day of 1+1+1) Perform the listed movements as a complex Behind The Neck Snatch Grip Push […]

Cardio CrossFit WOD, May 29, 2021

29 May, 2021 CFC 5.29.21 Metcon (Time) AQAP complete 4 rounds of: 8 Jumping Squats 12 Push Ups 16 V-Ups (Sit Ups) 20 Burpee Tuck Jumps 400m Run Buy in and Cash Out Time Cap: 15 mins Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 20 mins: 20 DB Hang Power Cleans (35/20) 20 […]

Daily Workout WOD, May 27, 2021

27 May, 2021 5.27.21 Metcon 200m Run 90 secs/side Hip & Knee External Rotation on box Then complete 2 sets of: 8/side Banded Side Clams 8/side Banded Side Lying Hip Abduction 10/side Banded Monster Walks 15 Banded Front Squats (use barbell) Front Squat (Complete 5 sets of 3 reps all at 80% of 1RM) Metcon […]

Cardio CrossFit WOD, May 27, 2021

27 May, 2021 CFC 5.27.21 Metcon (AMRAP – Rounds and Reps) AMRAP x 9 mins: 12 Jumping Lunges 20 Sit Ups 100m Run Rest 3 Mins Metcon (AMRAP – Rounds and Reps) AMRAP x 9 mins: 10 Alternating DB Snatches (35/20) 20 Box Jumps (24/20) 10 Cal Row Metcon (Time) AQAP complete: 30 KB Swings […]

Platinum WOD, May 26, 2021

26 May, 2021 PL AHW 5.26.21 Please check your email for the invite to our 10:15am ZOOM workout! 200m Run Warm Up Metcon (Time) AQAP complete 10 rounds of: 5 Push ups 5/side Alternating Step Ups 10 Jumping Jacks 10 Crossovers Complete 200m Walk at the end of 5th and 10th rounds Cool Down Stretch

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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