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Platinum WOD, July 1, 2022

Platinum WOD, July 1, 2022

PL AHW 7.1.22 Please check your email for the invite to our 10:00am ZOOM workout! 200m Run Warm Up Metcon (Time) 200m Walk Buy In Then 4-8-12-16-20 Shoulder Taps Mountain Climbers Jumping Jacks Squats Then 200m Walk Cash Out Time Cap: 20 mins Cool Down Stretch

Daily Workout WOD, July 1, 2022

7.1.22 Metcon 5 mins of Cardio (your choice of mode) Metcon EMOM x 25 mins: 1. 15/12 Cal Row 2. 15 GHD Sit Ups / 20-25 DB Anchored Sit Ups 3. 40 secs Shuttle Run (25ft down and back continuously) 4. 6-10 Burpee Box Jump Over (24/20) 5. Rest Metcon For 10 mins cycle through: […]

Daily Workout WOD, June 30, 2022

6.30.22 Metcon 200m Run 2 mins Hip 90/90 Stretch Then complete 2-3 sets of: 5/side KB Dead Bugs 5/side Reverse Lunges to High Knee Step Ups 5/side KB Lateral Lunges 5/side Plank Hands to Forearm Metcon In 10 mins complete 3 sets of: 6/side 2KB Front Rack Step Ups (20” box for everyone) Rest 30 […]

Platinum WOD, June 29, 2022

PL AHW 6.29.22 Please check your email for the invite to our 10:00am ZOOM workout! 200m Run Warm Up Metcon (2 Rounds for reps) Complete 2 sets of: AMRAP x 1 min: Push Ups Rest 30 secs AMRAP x 1 min: Squats Rest 30 secs AMRAP x 1 min: DB Snatches Rest 30 secs AMRAP […]

Daily Workout WOD, June 29, 2022

6.29.22 Metcon 250m Row or 200m Run 90 secs/side Bent Over Lat Distraction Then complete 2 rounds of: 12/side Banded External Rotations on post 12 Banded Y’s 12 DB Dead Bugs 6/side Alternating DB Snatches Metcon (Time) AQAP complete: 1600/1200m Row – 1300m Run 24 Alternating DB Snatches (50/35) Rest 2 mins 1000/800m Row – […]

Daily Workout WOD, June 28, 2022

6.28.22 Metcon 200m Run 90 secs/side Couch Stretch Then complete 3 sets of: 5/side Side Plank Banded Clams 5/side Side Lying Hip Abduction 5/side Bodyweight RNT Split Squats Then directly to the next part Metcon Complete 2 sets of: 8/side RNT Rear Foot Elevated Split Squats 10 Med Ball Hip Thrusts & Leg Curls (T2120) […]

Platinum WOD, June 27, 2022

PL AHW 6.27.22 Please check your email for the invite to our 10:00am ZOOM workout! 200m Run Warm Up Metcon Every 60 sec for 15 mins (3 rounds): 1. 10 Air Squats + 10 Jumping Jacks 2. 10 Push Ups + 20 Shoulder Taps 3. 10 Crossovers + 10 Leg Lift Overs 4. 10 DB […]

Daily Workout WOD, June 27, 2022

6.27.22 Metcon 200m Run or 1 min Row Then for 8 mins cycle through: 5 Inchworms 5 Close Grip Push Ups 5 Wall Walks 10 Shoulder Activations 10 Reverse Crunches Metcon Every 90 secs x 9 mins (6 rds): 1. 45 secs Strict Pull Ups – down in 2 secs 2. 45 secs Strict Ring […]

Barbell Club WOD, June 25, 2022

6.25.22 Mobility and Barbell Warm Up Metcon Complete 3 rounds for quality of: 3 Scapula CARs each way 3 Segmented Cat/Cows Push Press + Split Jerk (Build to a heavy complex of 2 + 2) Perform movements as a complex Metcon Complete 5 sets of: 5/leg Reverse Lunges Build to a heavy set Metcon Complete […]

Cardio CrossFit WOD, June 25, 2022

CFC 6.25.22 Metcon In teams of 3 complete: From 0-15 mins 36 rounds of: 4 Wall Balls (20/14) 4 DB Facing Burpees From 15-30 mins 24 rounds of: 4 DB Thrusters (35/20) 4 Burpee Box Jump Overs (24/20) From 30-45 mins 12 rounds of: 4 Devil’s Press (35/20) 100m Run Teams cycle through completed rounds […]

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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