Entries by Chris Coker

FRI13DEC2019

WOD Primer 2 Rounds 6 e/side Banded Sidesteps 4 e/side Sing Leg Glute Bridge 1 Wall Walk + 10 sec Hold Strength Bench Press: 5 sets of 5 @ 31X1 tempo Conditioning 4 Rounds for Time: 16 Single DB Clean & Jerk (50/35) 60′ Single DB Walking Lunge 300M Run

THU12DEC2019

WOD Mobility Quad Smash Couch Stretch Pec Smash Primer 2 Rounds: 6-8 Banded Supinated Row 6-8 Prone Banded Hamstring Curl 6-8 Hollow Rocks Conditioning Part A: EMOM x 4 Rounds: 5-15 Strict Chinups 50’x2 Sled Drag 60 sec Plank Part B: 800M Run

THU05DEC2019

READ: December’s Newsletter, Programming Preview, & Schedule Updates WOD Mobility Hamstring Smash w/ LX Ball Hamstring Wall Stretch 90/90 Hip Stretch Primer 3 Rounds: 6 e/side Half Kneeling Press 8 Renegade Rows 8 DB Angle Press Conditioning For Time: 1000M Row 100 Double Unders 50 Push Press (95/65) 25 Back Squats (95/65

SAT30NOV2019

WOD Primer 3 Rounds: 6 e/arm KB Clean and Press 10 Explosive Med ball Press https://bit.ly/2L16TAf 10 KB Goodmornings Conditioning In teams of 2, 3 Rounds for Time: 30 Power Clean (135/95) 30 Push Jerk (135/95) 30 Burpee Over Bar

FRI29NOV2019

THANKSGIVING SCHEDULE CrossFit Fri, Nov 29: ONLY 8AM & 9AM Kids Nov 25, Nov 26, Nov 27: NORMAL SCHEDULE Nov 28th (Thurs) and Nov 30th (Sat): NO CLASSES WOD Primer 2 Rounds: 10 Banded Face Pulls + Press 10 Squat Jumps 5/5/5 I-Y-Ts Strength Shoulder Press: Build to 1RM Conditioning In teams of 2, AMRAP […]

MON11NOV2019

WOD Primer 3 Rounds: 10 Elevated Reverse Lunge 6 e/side Banded Monster Walk 3 Wall Walks Conditioning Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated […]