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Daily Workout WOD, July 1, 2021

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Daily Workout WOD, July 1, 2021

01 Jul, 2021 7.1.21 Metcon 50 DUs / 100 Singles 1 min/side Pigeon Pose Then for 6 mins cycle through: 8 Clean Grip Romanian Deadlifts 8 Barbell Front Squats (down in 3 secs) 8 Barbell Push Press 12 Scapula Retractions on the bar Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 8 mins: 5 […]

Cardio CrossFit WOD, July 1, 2021

01 Jul, 2021 CFC 7.1.21 Metcon Complete 3 sets of: 8 DB Shoulder Press 8 Ring Rows 30 sec Side Plank (L) 30 sec Side Plank (R) Metcon AQAP complete: 400m Farmer’s Carry (35/20) 30 DB Goblet Squats (35/20) 20 Weighted Sit Ups 10 Burpee Box Jump Overs Rest 2 mins 10 Burpee Box Jumps […]

Platinum WOD, June 30, 2021

30 Jun, 2021 PL AHW 6.30.21 Please check your emai for the invite to our 10:15am Zoom workout! Metcon TABATA: Jumping Jacks Good Mornings Cossack Squats Trunk Twists Metcon (AMRAP – Rounds and Reps) AMRAP x 20 mins: 200m Walk 10 DB Deadlifts 10 DB Curls 10 DB Presses 200m Walk 10 Step Ups 10 […]

Daily Workout WOD, June 30, 2021

30 Jun, 2021 6.30.21 Metcon 200m Run 90 secs/side Banded Hamstring PNF Stretches 1 min Barbell Dead Bugs 1 min Sumo Inchworms 1 min Barbell Good Mornings 1 min Romanian Deadlifts 1 min Handstand Shoulder Taps 1 min Handstand Hold / HS Hold with feet on box Deadlift (Weight) Complete 4 sets of: 6 Deadlifts […]

Cardio CrossFit WOD, June 30, 2021

30 Jun, 2021 CFC 6.30.21 Metcon EMOM x 15 mins: 1. 40 DUs / 80 Singles 2. 10 Down Ups 3. 8 Walk Outs to Push Up 4. 200m Run 5. Rest Metcon (Time) AQAP complete 3 rounds of: 30 Push Ups 30 Alternating DB Snatches (35/20) Rest 2 mins AQAP complete 2 rounds of: […]

Daily Workout WOD, June 29, 2021

29 Jun, 2021 6.29.21 Metcon 200m Run 90 secs/side Couch Stretch Then for 6 mins cycle through: 6/side Side Plank Banded Clam (6 sec hold at the top) 6/side Side Lying Hip Abduction (6 sec hold at the top) 8 KB Banded Squat (T22X0) Then Warm Up for Box Squats with: 1 x 9 1 […]

Cardio CrossFit WOD, June 29, 2021

29 Jun, 2021 CFC 6.29.21 Metcon TABATA Jumping Jacks Wide Leg Good Mornings Wide Leg Walk Outs to Push Up Spiderman Lunge with a twist Metcon (Time) AQAP with a Partner complete: 400m Run (Together) 100 DB Deadlifts (35/20) 50 T2B/Hanging Knee Raises 100 OH Walking Lunge Steps (25/15 plate) 50 Cal Row 100 DB […]

Platinum WOD, June 28, 2021

28 Jun, 2021 PL AHW 6.28.21 Please check your email for the invite to our 10:15am Zoom Workout! Coach Led Warm Up Metcon Back to Back AMRAPS 0-10 mins: 400m Walk 3 rds of: 5/side Crossovers 10 Push Ups 15 Air Squats 10-20 mins: 400m Walk 3 rds of: 4 DB Press 6 Dips 8/side […]

Cardio CrossFit WOD, June 28, 2021

28 Jun, 2021 CFC 6.28.21 Metcon EMOM 10 mins 1. 15 DB Thrusters 2. 15 Ab Mat Sit Ups Metcon (AMRAP – Rounds and Reps) AMRAP x 7 mins: 7 Wall Balls (20/14) 7 Burpee Box Jumps (24/20) 14 Unbroken DUs / 28 Unbroken Singles 1K Run (Time) Metcon Complete 3 rounds of: 10 sec […]

Daily Workout WOD, June 28, 2021

28 Jun, 2021 6.28.21 Metcon 1 min Row or Assault Bike Then for 8 Mins cycle through: 5 Inchworms 5 Close Grip Push Ups 5 Wall Walks 10 Shoulder Activations 10 Reverse Crunches Bench Press (Weight) EMOM x 10 mins: 1. 6 Bench Press (T20X1) 2. Max Rep Unbroken Strict Pull Ups Aim for around […]

Archives Previous WODs
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift