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Platinum WOD, November 1, 2021

Platinum WOD, November 1, 2021

01 Nov, 2021 PL AHW 11.1.21 Please check your email for the invite to our 10:15am ZOOM workout! 200m Run Warm Up Metcon (Time) AQAP complete: Buy In – 25 Jumping Jacks Then complete 5 rounds of: 10 Push Ups 10 Alternating DB Hang Snatches 10 Squat + High Knee L + High Knee R […]

Daily Workout WOD, November 1, 2021

01 Nov, 2021 11.1.21 Metcon 200m Run 1 min/side Banded Bent Over Lat Stretch 1 min Spiderman Lunges with Thoracic Rotation 1 min Banded Pull Apart 1 min OH Plate Reverse Lunges & Reach 1 min OH Barbell Lunges 1 min OH Squats (T33X1) 2 sets of 1 min Snatch Balance with an empty barbell […]

Cardio CrossFit WOD, November 1, 2021

01 Nov, 2021 CFC 11.1.21 Metcon (Time) AQAP complete: 500/400m Row 1200m Run 500/400m Row 800m Run 500/400m Row 400m Run Time Cap: 20 mins Total Score is Overall time + Slowest Row Metcon (3 Rounds for reps) Complete 3 rds of 1 min of each exercise for max reps: DB Thrusters DB Cleans DB […]

Daily Workout WOD, October 31, 2021

31 Oct, 2021 10.31.21 Carla D (Time) AQAP complete 6 rounds of: 28 Wall Balls (20/14) 19 Deadlifts (225/155) 61 DUs / 122 Singles Time Cap: 30 mins

Barbell Club WOD, October 30, 2021

30 Oct, 2021 BB 10.30.21 Mobility and Barbell Warm Up Metcon Complete 5 rounds for quality of: 2 Strict High Pulls + 2 Struct Muscle Cleans + 3 Squat Muscle Cleans + 2 Tall Cleans Power Clean + Parallel Clean + Squat Clean (Build to a heavy 1 + 1 + 1) Pause Clean Deadlifts […]

Cardio CrossFit WOD, October 30, 2021

30 Oct, 2021 CFC 10.30.21 Metcon The Ladder Rock, Paper, Scissors…Shoot! Metcon With a continuous running clock, perform the following: 0:00 – 200 DUs / 400 singles 5:00 – 50 Burpees 10:00 – 100 Push Ups 15:00 – 100 Sit Ups 20:00 – 100 Wall Ball Shots (20/14) 25:00 – 50 Box Jump Overs (24/20) […]

Platinum WOD, October 29, 2021

29 Oct, 2021 PL AHW 10.29.21 Please check your email for the invite to our 10:15am ZOOM workout! 200m Run Warm Up Platinum Morrison (Time) 25-20-15-10-5 Squats Step Ups KB/DB Swings (or any other weighted item) (At the end of each round walk 100m) 200m Cool Down Walk Cool Down Stretch

Daily Workout WOD, October 29, 2021

29 Oct, 2021 10.29.21 Metcon In 12 mins complete: 1 min Assault Bike or Row Then complete 2 sets of: 8 Wall Slides 8 Prone Snow Angels Then for 6 mins cycle through: 8/side Alternating DB Hang Snatch 8/side OH DB Reverse Lunges 8 Hip Snatch Pulls Metcon In 5 mins complete 2-3 sets of: […]

Cardio CrossFit WOD, October 29, 2021

29 Oct, 2021 CFC 10.29.21 Metcon (Time) Complete 3 rounds of: 1000/800m Row 10/side Cossack Squats 10 Scapula Push Ups 20 Glute Bridges 10/side Reverse Lunges 10 Plank Ups Time Cap: 25 mins Metcon EMOM x 12 mins: 1. 8 DB Power Cleans + 10 DB FS + 12 DB Push Press (35/20) 2. 10 […]

Daily Workout WOD, October 28, 2021

28 Oct, 2021 10.28.21 Metcon 1 min Assault Bike or Row Then for 8 mins cycle through the following working with 40 secs on / 20 secs off of: Air Squats Box Step Ups Down Ups Hollow Flutter Kicks Metcon (Calories) In teams of 4 AMRAP x 17 mins of: P1 – 15 Power Cleans […]

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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