by Chris Coker | Dec 27, 2018 | WOD
WOD Strength 5 Sets: 3 Bench Press w/ pause on chest each rep 8 Bent Over Rows: 5 sec. hold on chest last rep Conditioning AMRAP in 10 min: 10 Pullups | R+ C2B 10 Hang Power Clean & Jerks (95/65) 10 Pullups | R+ C2B 10 HPC & Jerks (135/85) 10 Pullups | R+ C2B...
by Chris Coker | Dec 26, 2018 | WOD
WOD Strength Alternate for 4-5 sets: On PU Bar: 3 sec Hollow Hold + 3 sec Arch Hold, 4 reps e/pos Double DB Reverse Lunge from 3″ Riser (plate): 6 reps e/leg Conditioning AMRAP in 12 minutes: 20 Toes to Bar 30 Wallballs (20/14) 40 Double Unders *Every 2 min....
by Chris Coker | Dec 25, 2018 | WOD
Normal Schedule on Wednesday WOD Strength Push Jerk: Build to Heavy Triple *If you don’t have the mobility to jerk, do push press Conditioning 90 sec on, 90 sec off for 5 Rounds, for AMRAP: 20/17 Cal Row 8 DB Squat Clean Thruster (50s/35s) *start over every...
by Chris Coker | Dec 23, 2018 | WOD
CLASSES at 9AM & 10AM WOD “12 Days of CrossFit – Team Edition” Rx w/ a Partner or Rx+ Solo 1 Lap (100m Run as team) 2 Wall Walks 3 Squat Clean Thrusters (135/95) 4 Burpees over Bar (24/20) 5 C2B Pullups 6 Hang Power Clean (135/95) 7 Toes to Bar 8...
by Chris Coker | Dec 21, 2018 | WOD
WOD Conditioning In teams of 2, AMRAP in 17 minutes: 4 Squat Cleans (start at 135/95 & add 10/5lb ea rnd) 16 Pullups 100M OH DB/KB Carry (35/25) Split reps as needed. R+ 4 Full Snatch (start at 135/95 & add 10/5lb ea rnd) 7 Ring MU 100ft HS Walk Midline Split...
