by Chris Coker | Aug 24, 2017 | WOD
WOD Strength Seated DB Press: 4 sets of 10 AHAP Conditioning AMRAP in 17 Minutes: 100M Farmers Farry (53/35 KB) 50 Double Unders 25 Ground to Overhead (115/75) 12 Toes to Bar | R+ Bar MU Extra 4 sets: Bench press: 85/3 Strict ring dips: 10-12 reps Back Squat: 80/2*6...
by Chris Coker | Aug 23, 2017 | WOD
WOD Mobility Squat Stretch (lizard pose) 2 min e/side Half Butterfly Forward Bend 2 min e/side Box Shoulder Stretch or Child Pose 2 min Conditioning Reverse Tabata, alternating movements for 8 sets each: Air Bike for Cal KB Snatch (alt arms each set) V-Ups *10 sec is...
by Chris Coker | Aug 22, 2017 | WOD
WOD Strength Front Squat: Find 1RM Conditioning “Jackie” 1000M Row 50 Thrusters (45/45) 30 Pullups Extra Before Pause BTN Jerk: Work to 3RM, then drop to 75% of today’s 3RM and perform 1 set max reps split jerk (front rack and no pause) After Rest...
by Chris Coker | Aug 21, 2017 | WOD
WOD Conditioning In teams of 2, for Time: 80/60 Cal Row, alternating every 20/15, then 4 rounds each, alternating rounds: 10 Push Press (115/75) 8 Burpee Box Overs (24/20) *Start in waves when needed. Strength 400m KB Suitcase Carry (70/55) *every 50m stop and perform...
by Chris Coker | Aug 20, 2017 | WOD
WOD Strength Clean: Work up to a 1RM Conditioning AMRAP in 8 minutes: 20 Toes to Bar 15 DB Thrusters (50/35) Extra Before Back Squat: 80/2*6 sets *base numbers off your most recent BS max 3 sets- 10 perfect hollow pushups + 45 sec. plank hold at top 6 sets – 10...
by crossfitwylie | Aug 18, 2017 | WOD
WOD “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pistols, alternating 15 Pull-ups Extra Snatch from...
