by Chris Coker | Dec 16, 2018 | WOD
WOD Strength Back Squat w/ 2 sec Pause, every 90 sec: 50/3, 60/3, 70/2, 75-80/2x4sets Conditioning AMRAP in 14 Min: 40 Double Unders 15 Overhead Squats (95/65) 15 Toes to Bar 20 Deadlifts (95/65 WOD Strength Snatch w/ Pause below knee: Every 90 sec building to heavy...
by Chris Coker | Dec 14, 2018 | WOD
Reminder: CrossFit Wylie Christmas Party – Saturday, 6PM at Good Neighbors Brewing RSVP HERE WOD In teams of 2, AMRAP in 20 minutes: 5 Pull-ups 10 Push-Ups 15 Air Squats 100M Run *Alternate Rounds: Partner B will start their round when Partner A starts Run....
by Chris Coker | Dec 13, 2018 | WOD
WOD Strength 5 Sets: 8 e/side Kneeling DB Strict Press (back leg = pressing side) 6 Strict Pullups (weighted as able) Conditioning AMRAP in 12 Minutes: 20 Cal Row 16 Toes-to-Bar 12 Thrusters (95/65|R+115/85) 8 Power Snatch (95/65|R+115/85) Extra Strength DB bench...
by Chris Coker | Dec 12, 2018 | WOD
WOD Mobility Calf/Hamstring/Quad Foam Roll Child’s Pose 2min Lat & Delt Foam Roll Conditioning In Teams of 2, 6 Rounds for Calories: Partner A: Rows for Calories Partner B: 10 Empty Bar OHS to target + 100′ Farmers Carry (50s/35s) Then, Partners...
by Chris Coker | Dec 11, 2018 | WOD
WOD Strength Push Press: 5 sets of 4 building Conditioning 4 rounds for time 20 Alt. DB Snatch (70/55) 20 Situps 20 Box jump w/ step down (24/20) Extra Strength 1 Push Press + 1 Power jerk + 1 split jerk – Every 90 sec *start light and build to max Pause FS w/ 3...
