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Platinum WOD, September 1, 2021

Platinum WOD, September 1, 2021

01 Sep, 2021 PL AHW 9.1.21 Please check your email for the invite to our 10:15am Zoom Workout! Coach Led Warm Up Metcon (AMRAP – Rounds and Reps) AMRAP x 10 mins: 10 Double DB Swings 10 Step Ups 10 Dips 100m Walk Metcon (Time) AQAP complete: 50 Knee Pull Ins Cool Down Stretch

Daily Workout WOD, September 1, 2021

01 Sep, 2021 9.1.21 Metcon 1 min Row or Assault Bike 1 min Hip 90/90 Stretch 1 min Standing Straddle Stretch 1 min Deep Lunges 1 min Bottom of Squat Hold 1 min Cossack Squats 1 min KB Goblet Squats (T30X1) 1 min Barbell Banded Front Squats (T33X1) Front Squat (In 15 mins build to […]

Cardio CrossFit WOD, September 1, 2021

01 Sep, 2021 CFC 9.1.21 Kerrie (Time) Wearing a weight vest (20/14lb), 10 rounds for time of: 100-m sprint 5 burpees 20 sit-ups 15 push-ups 100-m sprint Rest 2 minutes Time Cap: 35 mins

Cardio CrossFit WOD, August 31, 2021

31 Aug, 2021 CFC 8.31.21 Metcon EMOM x 12 mins: 1. 15/10 Cal Row 2. 10 Down and Ups 3. 25 DUs / 50 Singles 4. 16 Cossack Squats Triple Double (3 Rounds for reps) Complete 3 sets of 3 min AMRAPs for total reps AMRAP x 3 mins: 20 Alternating DB Snatches (35/20) 40 […]

Daily Workout WOD, August 31, 2021

31 Aug, 2021 8.31.21 Metcon 90 secs/side Front Rack Banded Distraction Then complete 3 sets of: 1 min Row or Assault Bike 10 Banded Good Mornings 10 Muscle Cleans Power Clean (1 min Max Reps at 50% of 1RM) NO touch and go allowed! All single reps with the same set up each time! Rest […]

Cardio CrossFit WOD, August 30, 2021

30 Aug, 2021 CFC 8.30.21 Metcon (Time) Complete 3 rounds of: 250m Run (down to Tops wall and back) 20 Air Squats 15 Sit Ups 10 Push Ups 5 No Jump Burpees Time Cap: 12 mins Metcon (Time) AQAP complete 3 rounds of: 50 Alternating Reverse Lunges 10 DB Hang Squat Cleans (35/20) 7 Devil’s […]

Platinum WOD, August 30, 2021

30 Aug, 2021 PL AHW 8.30.21 Please check your email for the invite to our 10:15am ZOOM workout! Coach Led Warm Up Metcon (Time) AQAP Complete: 40 Jumping Jacks 200m Walk 40 Alternating DB Hang Snatches 200m Walk 40 Step Ups 200m Walk 40 Push Ups 200m Walk 40 Knee Tucks 200m Walk Time Cap: […]

Daily Workout WOD, August 30, 2021

30 Aug, 2021 8.30.21 Metcon 200m Run 90 secs/side Couch Stretch Then for 8 mins cycle through: 8/side Half Kneeling Banded Pull & Rotate 15 Banded Reverse Flys 8/side Single Arm Half Get Ups 8/side Single Arm OH DB Reverse Lunges 8/side Single Arm OH DB Squats Hip Squat Snatch (EMOM x 5 mins: 1 […]

Daily Workout WOD, August 29, 2021

29 Aug, 2021 8.29.21 Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155# In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004

Barbell Club WOD, August 28, 2021

28 Aug, 2021 BB 8.28.21 Mobility and Barbell Warm Up Metcon Complete 3 rounds for quality of: 3 x 5 sec Hip Flexion Passive Range Holds per leg 5 Sotts Press (scale to quarter squat) Metcon Complete 3 sets of: 3 Max Height Wall Balls 3 High Box Jumps Bear Complex (Build to 1RM Max) […]

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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