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Platinum WOD, December 31, 2021

Platinum WOD, December 31, 2021

31 Dec, 2021 PL AHW 12.31.21 Coach Led Warm Up Platinum Countdown to the New Year (Time) AQAP Complete: Buy In: 200m Walk 100 Jumping Jacks 90 Shoulder Taps 80 Mountain Climbers 70 Crossovers 60 Flutter Kicks 50 Squats 40 Push Ups 30 DB Deadlifts 20 DB Curls 10 DB Presses Cash Out: 200m Walk […]

Daily Workout WOD, December 31, 2021

31 Dec, 2021 12.31.21 Metcon (Time) AQAP complete 2021m Row or 90 Cals on Assault Bike Time Cap: 12 mins New Year’s Eve (Time) AQAP Complete: 31 – Push Press (75/55) 31 – Pull Ups 31 – Snatches (75/55) 31 – Wall Balls (20/14) 31 – Toes 2 Bar 31 – HR Push Ups 31 […]

Daily Workout WOD, December 30, 2021

30 Dec, 2021 12.30.21 Metcon EMOM x 9 mins: 1. 40 secs of Inchworms 2. 40 secs of Lateral Step Ups 3. 40 secs of Assault Bike or Row Metcon (AMRAP – Reps) AMRAP x 10 mins: Max Effort Burpee Ring MUs / Burpee Bar MUS / Burpee T2B Rest 5 Mins Metcon (AMRAP – […]

Platinum WOD, December 29, 2021

29 Dec, 2021 PL AHW 12.29.21 Death By Body Weight Platinum At Home Perform 2 reps of each of the following movements at the top of each minute: Squats Push Ups Knee Tucks Add 2 reps of each movement for each minute. 2 reps in the 1st min, 4 reps in the 2nd min, 6 […]

Daily Workout WOD, December 29, 2021

29 Dec, 2021 12.29.21 Metcon 200m run 90 secs/side Banded Hamstring Distraction Then complete 2 sets of: 10 Banded Squats with a 5 sec hold at the bottom 5/side Spiderman Lunges with Thoracic Twist 10 Banded Lateral Walks 10 Barbell Front Squats 10 Down Ups Front Squat (Complete 5 sets of 5 reps at a […]

Daily Workout WOD, December 28, 2021

28 Dec, 2021 12.28.21 Holiday Hangover Cure (Time) AQAP complete 3 rounds of: 200m Run 25 Plate Squats (45/25 – 25/15) 200m Run 25 Weighted Sit Ups (45/25 – 25/15) 200m Run 25 OH Plate Lunges (45/25 – 25/15) 200m Run 25 Plyo Push Ups (45/25 – 25/15) This entire workout will be completed while […]

Daily Workout WOD, December 27, 2021

27 Dec, 2021 12.27.21 Yuletide (Calories) AMRAP x 40 mins: 2000m Run 150 Wall Balls (20/14) 30 Clean & Jerks (95/65) 30 Burpees over Bar (lateral) 30 Power Snatches (95/65) In the time remaining: Max Calorie Row, Assault Bike or Ski Score is total calories If not enough Rowers then can use Assault Bike, Ski […]

Cardio CrossFit WOD, December 24, 2021

24 Dec, 2021 Dfghjetgf 12 Days Of CrossFit (Time) Buy In – 1km Run 1 Thruster 2 Front Squats 3 Push Presses 4 Hang Power Cleans 5 Deadlifts 6 Pull Ups 7 Goblet Squats (53/35) 8 KB Swings (53/35) 9 Box Jumps (20/14) 10 HR Push Ups 11 T2B 12 Burpees

Platinum WOD, December 24, 2021

24 Dec, 2021 PL AHW 12.24.21 12 Days of a Platinum Christmas (Time) Buy In: 200m Walk 1. DB Thruster 2. DB Press 3. DB Front Squat 4. DB Curls 5. DB Deadlifts 6. Triceps Dips 7. Reverse Lunges 8. Shoulder Taps 9. Step Ups 10. Push Ups 11. Knee Tucks 12. Jumping Jacks Cash […]

Daily Workout WOD, December 24, 2021

24 Dec, 2021 12.24.21 Metcon With a 12 min time cap: 1 min Row Then complete 3 sets of: 8 Banded Pull Downs 8 Banded Reverse Flys 8 Banded Y’s Then complete 3 sets of: 5 Empty barbell Good Mornings 5 Romanian Deadlifts 5 Front Squats Then complete 3 sets of: 5 Empty barbell Strict […]

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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