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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
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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