Entries by Chris Coker

FRI26APR2019

Reminder: NO CLASSES SATURDAY – come support our 7th Annual Cystic Fibrosis Fundraiser! Judges and Volunteers Welcome! 8AM-2PM WOD Primer 2 Sets: 12 Band Pullaparts https://youtu.be/MpyEGXCLS8M 5 e/leg Single Leg Cone Grabs https://youtu.be/r-3xgwUubng 5 e/leg Split Squat https://youtu.be/J9v-JdRGGHQ Strength 4 Sets: 8 (4ea) Front Rack Lunges (in place), building 12 (6ea) Russian Twists, light-med weight […]

THU25APRIL2019

WOD Mobility 1 min each Banded Quad Stretch (1 min e/side) http://bit.ly/2W5mRMv 1 min each Bone Saw Calf Smash https://youtu.be/dDWchJ-Td9M?t=98 2 min Foam Roller T- Spine Mobility https://youtu.be/SQF-0s1CckA Primer 3 Rounds: 10 Tempo Good Mornings (light-med weight) 5 sec down, 1 sec up 10 Bench ‘Y’s https://youtu.be/foPGkguLimI 10 Donkey Kicks Conditioning 3 Rounds for Time […]

WED24APR2019

WOD Primer 3 Sets: 30 sec Behind Neck BB Front Rack Stretch http://bit.ly/2VjJJuE 30 sec Squat Hold (use rig to hold perfect deep position) 10 Russian KBS Strength Front Squat: warmup then 4 sets of 8 @ 60-65% Conditioning AMRAP in 8 Minutes: 40 Double Unders 20 PushUps 10 Power Cleans (165/105) Extra 3 Rounds […]

TUE23APR2019

WOD Primer 2 Rounds: 10 Hollow/Arch Rolls (5 ea) https://youtu.be/W6VUh9ig4ZU 10 Split Box Jumps (5ea) https://youtu.be/i7gNmIkPvsU 10 Burpees Strength 4 Sets: 8 BB Shoulder Press (building, no misses) 6 Kipping T2B (working on skill) Conditioning 3 Rounds for Time (25 min cap): 35 Prisoner Lunges 400M Run 45 Abmat Situps 500M Row Extra Strength Drop […]

MON22APR2019

WOD Primer 2 Sets: 10 Lat Pull downs https://youtu.be/8x-K6vY0Ai8?t=10 10 Tall Cleans with barbell https://youtu.be/YhGbp1wp8Ls 30 sec e/s Side Plank http://bit.ly/2PlWhw6 Strength Clean: 50/3, 60/3, 70/3, 80/3, 85/3 Conditioning “Fran” 21-15-9: Thrusters (95/65) Pull-Ups Extra Conditioning – Before WOD Tabata Ski Erg Strength – After WOD 3 sets: 12 Miracle Grow 20 GHD Hip Extension