by Chris Coker | Oct 24, 2019 | Uncategorized
Reminder: Friday Night Lights starts at 6:30PM Everyone is welcome! Gym opens at 6:00. Sign up for Heats when you arrive. BYOB WOD If you are not signed up for the Open, treat this like any other workout and scale as needed. If you are signed up for the Open, be sure...
by Chris Coker | Apr 12, 2019 | Uncategorized
WOD Mobility Hurdle stretch with twist Mid back mobility w/ foam roller Down dog – palms flat, hips high Primer 3 Rounds: 12 Russian Twist (6 e/s) 1 Leg Hurdle Hops 10 Plank Scap Squeeze into Flexion Conditioning Teams of 3, For Time: 100/75 Calorie Row 100 Box...
by Chris Coker | Mar 20, 2019 | Uncategorized, WOD
WOD Strength/Stability 3 Rounds: 6 e/arm Shoulder Plank IYT – https://goo.gl/n9tNfR 6 e/leg Kneel-to-Step – https://goo.gl/uEthn3 6 e/side Dynamic Side Ext. – https://goo.gl/gSeuhL Active Recovery 3 Rounds: 12 Burpees at Conversation Pace 9 UB Power...
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 21, 2019 | Uncategorized
–NORMAL SCHEDULE– WOD
