by Chris Coker | Feb 26, 2019 | WOD
WOD Strength Farmers Carry Bar Deadlifts: 4 sets of 6 building to heavy set Conditioning For Time: 100 Double-Unders 40 Reverse Lunges 30 Pushups 80 Double-Unders 30 Reverse Lunges 20 Pushups 60 Double-Unders 20 Reverse Lunges 10 Pushups 40 Double-Unders 10 Reverse...
by Chris Coker | Feb 25, 2019 | Uncategorized
WOD Strength 4 Sets: 8 Alt DB Bench 10 Bench Supported BB Row Conditioning “Grace” For Time: 30 Clean & Jerks (135/95) -or- “Heavy Grace” For Time: 30 Clean & Jerks (185/125) Extra Strength Clean w/ 5 sec Pause below knee: Build to...
by Chris Coker | Feb 24, 2019 | Uncategorized, WOD
WOD Strength Snatch + 3 OHS: Build to heavy but perfect set Conditioning 19.1 -or- 2 Rounds for Time (16 min cap): 15 Burpee Over Box (24/20) 20 Pullups 15 Burpee Over Box (24/20) 20 Toes to Bar Extra Strength Back Squat: 50/4 70/4 80/2 90/2 100/1 Skill Muscle Up...
by Chris Coker | Feb 22, 2019 | WOD
WOD Strength Press: 4 sets 6 building Conditioning In teams of 2, For Time: 4,000 Meter Bike Directly Into… 5 Rounds: 21 Deadlifts (135/95) 15 Burpees Over Bar 9 Push Jerks (135/95) Extra Strength Power Clean: Build to heavy T&G triple Skill/Conditioning 4 rounds...
by Chris Coker | Feb 22, 2019 | Community, Events, General Information, News
By Coach Robert 2019 marks my 7th CrossFit open. Every year there’s a bit of excitement, anxiety, fear and a thousand other emotions that cross my mind. “Am I ready? Will I have to scale? I hate double-unders. Intramurals?!? Now I have to be on a team?!? I don’t...
