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Platinum WOD, October 1, 2021

Platinum WOD, October 1, 2021

01 Oct, 2021 PL AHW 10.1.21 Please check your email and WhatsApp group for invite to our 10:00am ZOOM Workout! Metcon Alternating TABATA Jumping Jacks Cossack Stretches High Knees Arm Circles (forward 1st rd, backward 2nd round) Metcon (Time) AQAP complete 5 rounds of: 10 Push Ups 15 Squats 20 Step Ups Walk 250m (90 […]

Daily Workout WOD, October 1, 2021

01 Oct, 2021 10.1.21 Metcon 200m Run 90 sec/side OH Banded Distraction Then for 8 mins cycle through: 6/side Single Arm Half Get Ups 6/side Single Arm OH Reverse Lunges 6/side Single Arm OH Squats 6/side Alternating DB Snatches 6 Behind the neck Snatch Grip Strict or Push Press Metcon 6 mins of Technical Focus: […]

Cardio CrossFit WOD, October 1, 2021

01 Oct, 2021 CFC 10.1.21 Metcon (Time) AQAP complete 4 rounds of: 14 DB Alt Snatches (35/20) 14 Push Ups 14 DB Hang Cleans 14 Push Press 200m Run Time Cap: 15 mins Metcon (AMRAP – Rounds and Reps) AMRAP x 15 mins: 10 DB Romanian Deadlifts (35/20) 10 DB Hang Cleans 10 DB Front […]

Daily Workout WOD, September 30, 2021

30 Sep, 2021 9.30.21 Metcon 1 min Row 45 secs/side Samson Stretch 10 Inchworms Then for 8 mins cycle through: 20 sec Half Wall Walk Hold 8/side Side Lunges 8 No Jump Burpees Metcon 3 mins on Rowing Technique Metcon (AMRAP – Rounds and Reps) AMRAP x 8 mins: 30 Wall Balls (20/14) 30/24 Cal […]

Cardio CrossFit WOD, September 30, 2021

30 Sep, 2021 CFC 9.30.21 Metcon EMOM x 12 mins: 1. 40 DUs / 60 Singles 2. 10/side Alternating DB Strict Press 3. 12 Alternating DB Box Step Ups 4. 10 Down Ups Metcon (Time) AQAP complete 10 rounds of: 12 Alternating DB Snatches (35/20) 6 Burpees over DBs 3 DB Thrusters Time Cap: 16 […]

Platinum WOD, September 29, 2021

29 Sep, 2021 PL AHW 9.29.21 Please check your email and the WhatsApp group for the invite to our 10:00am ZOOM Workout! Metcon 200m Walk or 90 secs of movement Metcon AMRAP x 5 mins: 6 Ground to Overhead (use any weighted object) 12 Squats Rest 2 mins AMRAP x 5 mins: 200m Walk (90 […]

Daily Workout WOD, September 29, 2021

29 Sep, 2021 9.29.21 Metcon 200m Run Then in 12 mins complete 2-3 sets of: 10 Banded Pull Downs 10 Reverse Flys 10 Y Pulls 6/side Single Arm Ring Row + Rotation 10 Shoulder Activations 5 Bench Press (T51X1) – increase the weight on each set of your press Bench Press (Weight) In 15 mins […]

Cardio CrossFit WOD, September 29, 2021

29 Sep, 2021 CFC 9.29.21 Metcon (Time) 50-40-30-20-10 (38-30-23-15-8) Cal Assault Bike 62-50-38-26-12 (47-38-30-20-10) Cal Row 1 : 1 Work to Rest Time Cap: 25 mins Metcon (Time) AQAP complete: 1000m Run 75 Jump Squats 50 Sit Ups 25 Push Ups Time Cap: 15 Mins

Daily Workout WOD, September 28, 2021

28 Sep, 2021 9.28.21 Metcon In 12 mins complete: 50 DUs / 100 Singles 90 sec PNF Bottom of Squat Hold (PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing against your knees for 10 secs Then complete 2 sets of: 5/side Spiderman Lunges with Thoracic Rotation 8/side […]

Cardio CrossFit WOD, September 28, 2021

28 Sep, 2021 CFC 9.28.21 TABATA Calorie Row Metcon (Time) 2-4-6-8-10-8-6-4-2 DB Deficit Push Ups DB Bent Over Rows Time Cap: 10 mins 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 Time Cap: 20 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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