by Chris Coker | Apr 1, 2019 | WOD
WOD Primer 2 Rounds 10 e/L Table top leg extension 10 Straight arm scap pullup w/3 sec pause 10 pause squat to jump Strength Pause* Back Squat + Back Squat: 50/1+3, 60/1+3, 70/1+3, 75/1+2, 80/1+2 *2sec pause in tight bottom position, with no bounce up Conditioning...
by Chris Coker | Mar 31, 2019 | WOD
WOD Primer 10 e/s Plank shoulder taps 10 Z Press (light) 12 9090 Y’s on back (light) Strength Press: 4 sets of 8, Building Conditioning 5 Rounds for Time: 6 Clean & Jerks (135/95) 30 Double Unders Extra Conditioning For Time: 5K Row for Time Strength 3 Sets:...
by Chris Coker | Mar 29, 2019 | WOD
Becky Conzelman is the Founder of FaithRxd, a global community uniting Faith and Fitness. She is also a 5 times CrossFit Games competitor. I’ve been fortunate enough to spend some time with Becky and she’s one of the warmest and most welcoming people...
by Chris Coker | Mar 28, 2019 | WOD
WOD Primer 2 sets: 5 Prone I-Y-T 10 Light standing shoulder ER 5 e/s Plyo side lunge to explode Strength Front Squat: Build to heavy single, NO MISSES Conditioning AMRAP in 14 minutes: 100M Run 3 Squat Clean Thrusters (135/95) 200M Run 6 Squat Clean Thrusters 300M Run...
by Chris Coker | Mar 27, 2019 | WOD
WOD Primer 3 Sets: 6 e/s Single leg glute bridge 6 squat jumps 30-second hollow hold Conditioning AMRAP in 4 min: Buy-In: 40/25 Calorie Row Immediately Into… 12 Deadlifts (135/95) 8 Box Jump Overs (24/20) Rest 4 Minutes AMRAP 4: Buy-In: 30/20 Calorie Row Immediately...
