by Chris Coker | Sep 14, 2017 | WOD
WOD Strength Push Press: 65/4, 70/4, 80/4, 85/3x3sets Conditioning AMRAP in 11 Min: 60 Double Unders 18 Wallballs (20/14) 5 Strict Pullups | R+ Ring MU 50ft DB Front Rack Lunges (50/35) Extra 5 supersets 10 weighted dips as able 30 sec. HS hold on wall (move hands...
by Chris Coker | Sep 13, 2017 | WOD
WOD Mobility Calf Stretch Hip Internal & External Rotation T-Spine *as specified by coach Conditioning EMOM for 5 Rounds: 10/8 Row for Cal 15 Abmat Situps 8 Tall Box Jumps 45 sec Weighted Plank...
by Chris Coker | Sep 12, 2017 | WOD
WOD For Time (35 min cap): 200m Run 50 Air Squats 400m Run 30 Pullups 600m Run 30 Pushups 400m Run 30 Pullups 200m Run 50 Air Squats Extra Jerk from blocks: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 80/3*3 sets Back Squat: 80/2*6 sets *base numbers off your most recent BS...
by Chris Coker | Sep 11, 2017 | WOD
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. WOD Strength Hang Clean: 50/3, 60/3, 70/3, 80/2, 85/1,...
by Chris Coker | Sep 10, 2017 | WOD
WOD Strength Front Squat: 80/5*5 sets Conditioning In teams of 4, complete 4 Rounds each for Time, relay style: 11 Cal Row 9 Burpees Over Bar 15 Russian KBS (70/53) *One athlete working at every station, one athlete resting, each athlete moves as they finish and the...
by Chris Coker | Sep 8, 2017 | WOD
REMINDER: NO CLASSES SATURDAY Come out and support the 343 Throwdown benefiting the Michael’s Memories Foundation for Firefighters fighting cancer. 8:30AM-2:00PM at CrossFit Wylie.
