by Chris Coker | Dec 19, 2017 | General Information
By Coach Alex Guitierrez After 5 years as a CrossFit coach, the most common issue I see for veteran CrossFit athletes, is that they simply start to lose interest in their fitness and start to lack motivation. They are often more fit than ever after a few years of...
by Chris Coker | Dec 18, 2017 | WOD
WOD In teams of 2, alternating complete rounds for 6 rounds each, for time: 8 KB Swings (70/53) 12 Hang Clean and Push Press (115/75) 8 Front Rack Lunges in Place (115/75) Extra 5 supersets: 10 weighted hollow parellette pushups (as deep as possible) 20 banded tricep...
by Chris Coker | Dec 17, 2017 | WOD
WOD Strength Banded Deadlifts: 10 min EMOM x 3 reps @60-70% weight plus bands Conditioning AMRAP in 16 min: 40 Double Unders 30 Overhead Squat (95/65) 20 Toes to Bar 10 Power Cleans (95/65) Extra Low Hang Snatch: 8 sets: every 90 sec, build to heavy double, no misses...
by Chris Coker | Dec 15, 2017 | WOD
WOD Strength Snatch + OHS: 12 min to work to heavy single Conditioning For Time: 10-9-8-7-6-5-4-3-2-1 of Alt. Pistols Ring Pushups C2B Pull-ups **Scaled: Alt Single Leg Step Ups 20″ Pushups Pull-ups Extra Clean + FS + Jerk : 11 min to find max 4 rounds –...
by Chris Coker | Dec 14, 2017 | WOD
WOD Strength 4 Sets: 8 e/side kneeling strict press (back leg = pressing side) 8 e/side single arm DB bent row Conditioning “Open Workout 14.4” AMRAP in 14 Minutes: 60 Calorie Row 50 Toes-to-Bars 40 Wallballs (20/14) 30 Power Cleans (135/95) 20 Muscle Ups...
