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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
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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