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Cardio CrossFit WOD, January 27, 2020

Cardio CrossFit WOD, January 27, 2020

27 Jan, 2020 CFC 1.27.20 Metcon (Time) AQAP complete: 500m Row / 400m Run 50 Wall Balls (20/14) 500m Row / 400m Run 40 Walking Lunge Steps 500m Row / 400m Run 50 Box Jumps 500m Row / 400m Run 40 DUs 500m Row / 400m Run Alternate between Run and Row

Daily Workout WOD, January 27, 2020

27 Jan, 2020 1.27.20 Metcon Complete 2 sets of: 300/250m Row or 12/9 Assault Bike Calories 5/side Front Rack DB Russian Step Ups (down in 3 secs) 10/side Banded Walk 30 sec Banded Squat Hold (slightly below 90 degrees) Front Squat (4-4-3-3 (-1) + 1 X Max Effort) Pause for 2 secs at parallel on […]

Daily Workout WOD, January 26, 2020

26 Jan, 2020 1.26.20 The Standard (Time) AQAP complete: 30 Clean & Jerks (135/95) – Grace 30 Muscle Ups (Ring or Bar) 30 Snatches (135/95) – Isabel Time Cap: 36 minutes Scaling options: You can partition the reps however you like. Perhaps 30 rounds of 1,1,1. Perhaps 10 rounds of 3,3,3 etc. Substitute Bar Muscle […]

Barbell Club WOD, January 25, 2020

25 Jan, 2020 BB 1.25.20 Metcon Complete 3 rounds of: 30 sec Wall Sit 8/side Single Leg Deadlifts 10/side Banded Glute Activations Back Squat (5 sets of 5 reps building) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

Cardio CrossFit WOD, January 25, 2020

25 Jan, 2020 CFC 1.25.20 Metcon TABATA DUs / Singles Metcon Junkyard Dog Warm Up Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 30 mins: 20 HR Push Ups 20 Box Jumps 20 KB Swings 20 T2B / Hanging Knee Raises 20 Devil’s Press 200m Run Divide reps as desired

Elements WOD, January 25, 2020

25 Jan, 2020 EL 1.25.20 Elements Skill #1 Review Following Movements: Air Squats Front Squats Push Ups Sit Ups Burpees Deadlifts Hang Cleans Elements Wod #1 (AMRAP – Rounds and Reps) 7 Min AMRAP of: 7 Deadlifts 7 Hang Power Cleans 7 Front Squats 7 Bar Over Burpees

Cardio CrossFit WOD, January 24, 2020

24 Jan, 2020 CFC 1.24.20 Metcon (Time) AQAP complete: 15-12-9 Pull Ups Wall Balls (20/14) 15-12-9 Weighted Sit Ups (20/14) Burpees 15-12-9 Box Jumps (24/20) DB S2OH (45/25) Time Cap: 24 mins Partner 1 starts with 15 Pull Ups while Partner 2 does 15 Wall Balls. When both partners are done they will switch movements […]

Daily Workout WOD, January 24, 2020

24 Jan, 2020 1.24.20 Metcon 2 mins/side Standing Banded Couch Stretch Then complete 3 sets of: 300/250m Row 6 OH Reverse Lunges with a 5 sec hold at the bottom (knee just off of ground) 10 Band Slides 5/side Single Arm DB Split Jerk Clean Lift Off (Every 2 mins for 8 mins (4 rds): […]

Platinum WOD, January 24, 2020

24 Jan, 2020 PL 1.24.20 Fight Gone Platinum (3 Rounds for reps) Complete 3 rounds of 1 min each for max reps of: Squats Ball Slams Box Steps Ups Push Ups Row Rest

Archives Previous WODs
23 Jan, 2020
1.23.20
Metcon
Complete 2 sets of:
8 Inchworms
10 Banded Hip Thrusts
10/side Banded Side Clams
5/side Back Rack Split Squats (T33X1)
Back Squat (5 sets of 5 reps at 80-82.5%)
Rest 2 mins between sets.
Use one weight for all 5 sets! No tempo today.
Metcon (Time)
AQAP complete:
100 Wall Balls (20/14)
(Rx+ - 30/20)
Time Cap: 6 mins
Rest 2 Minutes
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 12 mins:
20 Deadlifts (225/155)
25 T2B
30 Push Ups
Divide reps as desired
Metcon
Optional Extra Work

AQAP complete 5 rounds of:
1 Legless Rope Climb / 2 Rope Climbs
50ft HS Walk / 3 Wall Climbs
3 Bar MUs

EMOM x 10 mins:
1. 40 sec Double KB Front Rack Carry (70/53)
2. 40 sec Double DB Carry - hard

Complete 3 sets of:
15/side Banded External Rotations (elbow close to trunk)
15 Prone Trap Raises
1 min Pec Stretch on post
Rest 90 secs

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