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Daily Workout WOD, August 1, 2021

Daily Workout WOD, August 1, 2021

01 Aug, 2021 8.1.21 2021 CrossFit Games Event #4 (Time) AQAP complete: 10-9-8-7-6-5-4-3-2-1 Wall Walks (Walkout to Push Up x2) Thrusters (185/135) Games Rx Time Cap: 40 mins Scale Options: Walk Walks: Walkout to Push Ups x 2 Thrusters: (155/105) Rx+ (135/85) Rx (115/65) Scaled

Barbell Club WOD, July 31, 2021

31 Jul, 2021 BB 7.31.21 Mobility and Barbell Warm Up Metcon Complete 3 rounds for quality of: 5/leg Hip Windshield Wipers 1 Swimmer Hover in Squat Snatch + OHS (Weight) 1 Snatch + 6 OHS at 60% of 1RM 1 Snatch + 5 OHS at 70% of 1RM 1 Snatch + 4 OHS at 80% […]

Cardio CrossFit WOD, July 31, 2021

31 Jul, 2021 CFC 7.31.21 Metcon In teams of 3 complete: From 0-15 mins 36 rounds of: 4 Wall Balls (20/14) 4 DB Facing Burpees From 15-30 mins 24 rounds of: 4 DB Thrusters (35/20) 4 Burpee Box Jump Overs (24/20) From 30-45 mins 12 rounds of: 4 Devil’s Press (35/20) 100m Run Teams cycle […]

Platinum WOD, July 28, 2021

28 Jul, 2021 PL AHW 7.28.21 Please check your email for the invite to our 10:15am ZOOM workout! And don’t forget to wear your colors! 200m Run Warm Up Metcon (AMRAP – Rounds) Team AMRAP x 15 mins: 20 Crossovers 15 Squats 10 Push Ups 5 Jumping Jacks 100m Walk Athletes will work through the […]

Daily Workout WOD, July 28, 2021

28 Jul, 2021 7.28.21 Metcon 1 mins Assault Bike, Row or Ski Erg 1 min/side Lat Stretch Then perform AMRAP x 6 mins of: 10 Single Arm Banded Strict Press (down in 3secs) 10/side Russian Box step ups 10 No Jump Burpees Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 10 mins: 50 Burpee […]

Cardio CrossFit WOD, July 28, 2021

28 Jul, 2021 CFC 7.28.21 Metcon (Time) AQAP Compete: 800m Run 50 Box Jumps 50 DB Power Cleans (35/20) 50 KB Swings (35/25) 50 KB Goblet Reverse Lunges 50 Tuck Ups / Knee Tucks 50 DB Push Press 50 DB Deadlifts 50 KB Goblet Squats 50 Burpees 50 DUs 800m Run

Daily Workout WOD, July 27, 2021

27 Jul, 2021 7.27.21 Metcon 1 min Jump Rope 1 min/side Hip & Knee External Rotations 1 min Bird Dogs 1 min/side Banded Side Clams 1 min Banded Monster Walk (with band over toes) 1 min Squat to Hip Hinge while holding your toes 1 min Alternating Reverse Lunges to High Knees 1 min Slow […]

Cardio CrossFit WOD, July 27, 2021

27 Jul, 2021 CFC 7.27.21 Metcon AMRAP x 35 mins for Quality: 12 Dual DB Turkish Sit Ups 8 DB Push Ups 8 DB Pull Overs 8 DB Z Press (4 sec Lower) 8 DB Bent Over Rows 30 sec/side Side Star Plank 20 DB Hang Clean & Jerks 20 Weighted Sit Ups

Platinum WOD, July 26, 2021

26 Jul, 2021 PL AHW 7.26.21 Please check your email for the invite to our 10:15am Zoom Workout! Coach Led Warm Up Metcon (AMRAP – Rounds and Reps) AMRAP x 15 mins: 10 Alt DB Hang Snatch 10 Push Ups 10 DB Hang Cleans 10 DB Push Press 200m Walk Metcon TABATA Knee Tucks Flutter […]

Daily Workout WOD, July 26, 2021

26 Jul, 2021 7.26.21 Metcon In 12 mins complete: 1 min Row or Assault Bike 90 secs/side Couch Stretch 60 sec Bench T-Spine Stretch In the time remaining complete 3 sets of: 10 Barbell Romanian Deadlifts 10 Barbell Hip Muscle Cleans 10 Barbell Push Press 10 Barbell Bent Over Rows Metcon EMOM x 5 mins: […]

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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