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Barbell Club WOD, December 31, 2022

Barbell Club WOD, December 31, 2022

Barbell Club – Sat, Dec 31 Mobility and Barbell Warm Up Metcon

Complete 3 rounds for quality of:

1 Prone Swimmer Hover

5 Sots Presses (scale to quarter squat)

Split Jerk (EMOM x 20 mins: Mins 1-7: 1 Push Pres + 1 Push Jerk + 1 Split Jerk Mins 8-14: 1 Push Jerk + 1 Split Jerk […]

Cardio CrossFit WOD, December 31, 2022

Cardio CrossFit – Sat, Dec 31 New Year’s Eve 2022 Partner Wod (Time)

AQAP with a partner complete 2022 total reps of:

146 Cal Row

146 KB Swings (53/35)

146 Sit Ups

146 Wall Balls (20/14)

1000 Single Under Jump Rope

146 Pull Ups / Ring Rows

146 Air Squats

146 Box Jumps

Time Cap: 46mins

Divide reps as desired where one works while […]

Platinum WOD, December 30, 2022

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 Cool Down Stretch

Daily Workout WOD, December 30, 2022

Daily Workout – Fri, Dec 30 Metcon

200m Run

90 secs/side Hip 90/90

1 min Alternating Spiderman Lunges

 

Then 2 sets of:

8 Banded Hip Thrusts

8/side Banded Side Clams

8/side Banded Lateral Walks

 

Then complete 2 sets of:

6/side Front Rack revers Lunges

6 Front Squats (down in 3 secs)

6 Push Presses (down in 3 secs)

6 Split Jerks

Front Squat (Every 90 secs […]

Daily Workout WOD, December 29, 2022

Daily Workout – Thu, Dec 29 Metcon

3 min Shuttle Run

1 min/side Banded External Rotation (elbow at side)

1 min Inchworm

1 min Banded Good morning

1 min/side Half Kneeling DB Presses

1 min Shoulder Activations

Metcon (Time)

AQAP with a partner compete:

3 rounds each of:

15 Deadlifts (245/165 – 185/125 – 95/65)

10 Strict HSPUs / DB Presses / Push […]

Platinum WOD, December 28, 2022

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 reps in the […]

Daily Workout WOD, December 28, 2022

Daily Workout – Wed, Dec 28 Metcon

200m Run

90 secs/side Bent Over Hamstring Distraction

Then for 8 mins cycle through:

8 Down Ups

30 Single Under Jump Rope

3 Wall Walks

10 Med Ball Squats

10 Empty Barbell Muscle Cleans

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 25 mins:

25 Burpees

25 T2B / Hanging Knee Raises

100 DUs / Singles

2*25ft HS […]

Cardio CrossFit WOD, December 27, 2022

Holiday Charity Wod Christmas With The Girls (Time) AQAP in teams of 2 with one partner working at a time complete: "Cindy’s House" 10 Rounds 5 Pull Ups / Ring Rows 10 Push Ups 15 Air Squats "Isabel’s House" 30 Snatches (135/95 or 60 DB Snatches 50/35) "Karen’s House" 150 Wall Balls (20/14) "Grace’s House" […]

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips