by Chris Coker | Dec 25, 2017 | WOD
WOD Strength FS: 6 sets to find 2RM FS w/ 3 sec pause on first rep Conditioning AMRAP in 16 min: 80 Toes to Bar 100 Wallballs (20/14) 300 Double Unders *Every 2 min starting at zero and at 16 = 2 full snatch at 60% Extra 10 min. EMOM – 1 Hang Snatch + OHS -start...
by Chris Coker | Dec 24, 2017 | WOD
Merry Christmas Everyone! Gym is closed Monday. If anyone opens up for open gym they will post it in the private Facebook Group.
by Chris Coker | Dec 22, 2017 | WOD
HOLIDAY SCHEDULE Christmas Day (Mon. Dec. 25) – CLOSED Tue. Dec. 26 – 530AM / 830AM / 500PM / 600PM New Years Day (Mon. Jan. 1) – 9AM / 10AM Normal schedule tomorrow, 9AM & 10AM. With this workout, we will have heats of 10. WOD “12 Days of...
by Chris Coker | Dec 21, 2017 | WOD
WOD Strength 5-6 Sets: 3 e/arm Single Arm DB Bench 3 weighted chinups (supinated) Conditioning AMRAP in 9 minutes: 15 Pushups | R+ 10 HSPU 15 Deadlift 155/105 30 Double Unders Extra 3 min. to accumulate max freestanding HS hold 4 sets – 40 ft. HS walk –...
by Chris Coker | Dec 19, 2017 | WOD
WOD Strength Clean & Jerk: 12 min to build to heavy double Conditioning 5 rounds for AMRAP, 2 min on/2 min off: 21 Wallballs (20/14) 15 Pullups 9 Burpee Box Overs *pickup each round where you left off. Partner up to share equipment if needed. Extra FS: 11 min....
