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Daily Workout WOD, June 1, 2021

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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
Daily Workout - Mon, Jun 5
Metcon

200m Run

90 secs/side Couch Stretch

90 secs Wrist Stretch on the floor

Then complete 2 sets of:

50 Single Under Jump Rope

6/side Single Arm KB/DB Front Rack Rear Foot Elevated Split Squats

6/side DB/KB Single Leg Romanian Deadlifts

6 KB/DB Goblet Squats

Front Squat (In 15 mins complete the following sets: 1 x 10 at 50% of your 1RM 3 x 8 at 55-60% of your 1RM 1 x 6 at 65-70% of your 1RM)
Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

10 Push Press (115/80)

10 Front Rack Lunges

1 Rope Climb / 3 Lay to Stands / 10 Pull Ups / 15 Ring Rows

Metcon

In the time remaining complete 2-3 sets of:

30 sec Hollow Hold

30 sec Plate Oblique Twist

1 min Front Plank Hold

Rest 30 secs

Optional Extra Work

Before Class

Complete 3 sets of:

5 Behind the neck Strict press + 5 Snatch Balances

(Build to a challenging but perfect load using your Split Jerk grip, not you Snatch grip)

Complete 5 sets from the high blocks (above your knees) of:

3 Snatch Pulls + 2 Power Snatches + 1 OH Squat

Start at 60% of your 1RM Power Snatch and build to about 70%

Rest 2 mins between each set