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Cardio CrossFit WOD, February 4, 2023

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Cardio CrossFit WOD, February 4, 2023

Cardio CrossFit – Sat, Feb 4 Tabata DUs / Singles Junkyard Dog Warmup Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 25 mins: 20 HR Push Ups 20 Box Jumps 20 KB Swings 20 T2B / Hanging Knee Raises 20 Devil’s Presses (35/20) 200m Run (together) Divide reps as desired where one works while […]

Daily Workout WOD, February 3, 2023

Daily Workout – Fri, Feb 3 Metcon 200m Run 90 secs/side Couch Stretch Then in 8 mins complete 2-3 sets of: 5/side High Box Step ups (down in5 secs) 5/side DB Lateral Lunges (down in 5 secs) 5 DB Goblet Squats (down in 5 secs – 5 sec hold at the bottom) 5 DB Hip […]

Platinum WOD, February 3, 2023

PL AHW 2.4.22 Please check your email for the invite to our 10:15am ZOOM Workout! Coach Led Warm Up Metcon AMRAP x 6 mins: 15 Squats 10 Push Ups 5 Knee Tucks 100m Walk Rest 2 mins AMRAP x 6 mins: 15 DB Deadlifts 10 DB Curls 5 DB Presses 100m Walk Rest 2 mins […]

Daily Workout WOD, February 2, 2023

Daily Workout – Thu, Feb 2 Metcon 200m Run 1 min Straddle Stretch 1 min/side Side Lying Windmill 1 min Prone Snow Angels 1 min Dead Bug 1 min Plank Rotations 1 min Down Ups 1 min Alternating hang DB Snatches Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 32 mins: 10 Burpee Box […]

Daily Workout WOD, February 1, 2023

Daily Workout – Wed, Feb 1 Metcon 200m Run 90 secs/side Pec Stretch Then complete 2 sets of: 10/side Banded External Rotations (elbows at side) 10/side Banded External Rotations (elbows high) Metcon EMOM x 9 mins: 1. 45 sec HS Hold / Box HS Hold 2. 3/side DB Turkish Get Ups 3. Rest Metcon (AMRAP […]

Platinum WOD, February 1, 2023

PL AHW 2.2.22 Please check your email for the invite to our 10:15am Zoom Workout! Coach Led Warm Up Platinum Lock Down (Time) AQAP Complete: 10-8-6-4-2 Push Ups 20-16-12-8-4 Crossovers 4-8-12-16-20 Squats Metcon (Time) AQAP complete: 20 DB Rows 20 Jumping Jacks 20 DB Cleans 20 Jumping Jacks 20 DB Press 20 Jumping Jacks 20 […]

Daily Workout WOD, January 31, 2023

Daily Workout – Tue, Jan 31 Metcon 200m Run 1 min/side Banded Lat Stretch 1 min/side Front Rack Banded Stretch 30 secs/side Single Leg Jumps 30 sec Standing Jumps 1 min Single Under Jump Rope Technical In 4 mins build up to a heavy 5 rep of: 1 Hip Muscle Clean + 1 Hand Muscle […]

Daily Workout WOD, January 30, 2023

Daily Workout – Mon, Jan 30 Metcon 200m Run 90 secs/side Couch Stretch Then in 8 mins complete 2-3 sets of: 5/side High Box Step Ups (down in 5 secs) 5/side DB Lateral Lunges (down in 5 secs) 5 DB Goblet Squats (down in 5 secs – hold for 5 secs at the bottom) 5 […]

Platinum WOD, January 30, 2023

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 Thrusters 400m Walk […]

Cardio CrossFit WOD, January 28, 2023

Cardio CrossFit – Sat, Jan 28 Metcon (Time) AQAP with a partner complete 3 rounds each of: 250m Row 200m Run Time Cap: 10 mins One partner rows while the other runs. Switch when both are finished. Each partner completes 3 rows and 3 runs. Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 30 […]

Archives Previous WODs
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift