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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
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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