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Daily Workout WOD, February 1, 2022

Daily Workout WOD, February 1, 2022

01 Feb, 2022 2.1.22 Metcon 200m Run 2 mins Bench T-Spine Stretch Then compete 2 sets of: 10 Prone Snow Angels 10 Prone Y Stretches with torso off of the floor Then go directly into 2 sets of: 10 Banded Side Clams 10/side Banded Lateral Walks Then go directly into: 10 Hang Snatch Pulls 5/side […]

Platinum WOD, January 31, 2022

31 Jan, 2022 PL AHW 1.31.22 Please check your email for the invite to our 10:15am Zoom Workout! Coach Led Warm Up Metcon (Time) AQAP complete: Buy In: 400m Walk Then complete 2 rounds of : 21 Squats 21 Curl & Presses 21 Scissor / Flutter Kicks (L+R=1) 21 DB Bent Over Rows 21 DB […]

Daily Workout WOD, January 31, 2022

31 Jan, 2022 1.31.22 Metcon 200m Run 90 secs/side Couch Stretch Then complete 3 sets of: 5/side Squat + Thoracic Rotations 5/side Med Ball Reverse Lunges 5 Med Ball Squat Cleans 5 Wall Balls 10 Med Ball Straight Leg Crunches Metcon Technical Focus: Squat Clean & Jerk Complete a few sets with a 2 sec […]

Daily Workout WOD, January 30, 2022

30 Jan, 2022 1.30.22 The Bayside Chipper x 2 (Time) AQAP complete 2 rounds of: 48 Box Jump Overs (24/20) 24 Double KB Front Rack Box Step Overs (53/35) 8/6 Rope Climbs 24 Burpee Box Jump Overs (24/20) 48 KB Deadlifts (53/35) Time Cap: 35 mins

Barbell Club WOD, January 29, 2022

29 Jan, 2022 BB 1.29.22 Mobility and Barbell Warm Up Metcon Complete 3 rounds for quality of: 5/leg Hip Windshield Wipers 1 Swimmer Hover in Squat Behind The Neck Snatch Grip Push Press + Snatch Balance + Overhead Squat (Complete 5 sets of 2+2+2 building to heavy complex) Perform the listed movements as a complex […]

Cardio CrossFit WOD, January 29, 2022

29 Jan, 2022 CFC 1.29.21 Metcon (3 Rounds for reps) Complete 3 sets of: AMRAP x 3 mins: 3/side Alternating DB Snatches (35/20) 6 Push Ups 9 Air Squats 3 mins rest between sets Metcon (Time) AQAP with a partner complete: Buy In: 400m Run together 80 Hang Power Clean (95/65 – 35/20) 80 Front […]

Platinum WOD, January 28, 2022

28 Jan, 2022 PL AHW 1.28.22 Please check your emal for the invite to our 10:15am Zoom Workout! Coach Led Warm Up Metcon (Time) AQAP Complete: 30 DB Thrusters 30 Renegade Rows 200m Double DB Farmer’s Carry 30 Double DB Swings 30 Step Ups (with DBs if able) 200m Double DB Farmer’s Carry 30 Knee […]

Daily Workout WOD, January 28, 2022

28 Jan, 2022 1.28.22 Metcon For 8 mins cycle through: 250/200m Row 5/side Spiderman Lunges with Thoracic Twist 20 Air Squats 10 Shoulder Activations 10 Ring Rows 15 Banded Pull Apart Thruster (In a 10 mins window build to a heavy 3 rep) Metcon (Time) AQAP complete 3 rounds of: 30 Wall Balls (20/14) 30 […]

Daily Workout WOD, January 27, 2022

27 Jan, 2022 1.27.22 Metcon 1 min Row 1 min Scorpion Stretch 1 min Bird Dogs 1 min Banded Good Mornings 1 min Banded Reverse Flys 1 min Muscle Cleans 1 min Push Press (hold the top for 3 secs) 1 min Power Clean & Jerks (empty barbell) Metcon Technical focus: Power Clean & Jerk […]

Platinum WOD, January 26, 2022

26 Jan, 2022 PL AHW 1.26.22 Please check your email for the invitation to our 10:15am Zoom Workout! 200m Run Warm Up Fight Gone Platinum (DBs) (3 Rounds for reps) Complete 3 rounds of 1 minute at each station for max reps of: DB Squats DB Snatches DB Step Ups DB Push Ups DB Bent […]

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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