Entries by Chris Coker

SAT28SEP2019

NO CLASSES SATURDAY Saturday, Sep 28, we are hosting the 343 Throwdown, friendly competition and fundraiser for the Michael’s Memories Foundation. Come out and support all of the athletes. Walk-up volunteers welcome!

TUE17SEP2019

WOD Primer 2 Rounds: 6 e/s RDL KB Hand off https://youtu.be/ONVW4NI3f-M 6 e/d Banded Plank Walk https://youtu.be/nDFzIqzSAvk 6 e/s Hip Openers https://bit.ly/2VDgXpQ Strength Clean Grip Deadlifts: 40/3, 55/3, 65/3, 75/, 85/3×3 rest 90sec, not T&G, lower each lift slow and controlled Conditioning AMRAP in 9 minutes: 15 Push Ups 12 Toes to Bar 9 Front […]

MON03SEP2019

WOD Primer 2 sets: 20 sec behind neck front rack stretch 15 Prone Shoulder Ext Rotation Activators https://youtu.be/48Z2Q_qp0zI 5 e/side Tempo Elevated Reverse Lunges Conditioning September Benchmark 5 Rounds for Time: 300M Run 5 Squat Cleans (185/135) *scale to 75% or less of best clean Extra – After 6 sets at steady pace: 10 V-Ups […]

MON02SEP2019

WOD Primer 2 Rounds: 8-8-8 I-Y-T 8 Box Jumps to Power Position 8 step Duck Walk with Double Bounce Strength Clean: Build to a heavy Single Conditioning In teams of 2, AMRAP in 14 minutes: 50 Wallballs (20/14) 40 Pushups 50 Kettlebell Swings (53/35) Extra Before: Snatch: Heavy Single After: For times, 4x600M Run, rest […]

MON26SEP2019

WOD Primer 2 Sets: 10 Barbell goodmornings 10 Lateral Step Ups 10 Jumping lunges Strength Deadlift: Find 1RM 40/3, 55/2, 70/2, 85/1, 95/1, MAX/1 Conditioning 5 Rounds of 2 min on, 2 min off: 14/12 Cal Row 14 Box Jumps (20/14) 14 Wallballs (20/14) Extra – After 4 Sets: 6/ea Single Leg Squats (AHAP) 15-20 […]

SAT17AUG2019

WOD Primer 2 sets 6 e/leg Hip Opener Roundabout http://bit.ly/2TFmEz7 8 Wall Snow Angles 5 ea Side Plank Reach Unders https://youtu.be/-ruAdV34H54 Strength 5 sets: 8 DB Bench Press 8 Ring Rows Conditioning In teams of 2, for total reps in 16 min:: Alternate every 2 minutes: 1 Partner Bikes for Cal 1 Partner Completes AMRAP […]