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Wednesday, July 16

prehab:
internal rotation stretch
2min hold

WOD:
10 KB Snatch (alternating) (72/55)
200m run
20 KB Snatch (alternating) (72/55)
400m run
40 KB Snatch (alternating) (72/55)
800m run

Next Level:
400m sled drag

Tuesday, July 15

Prehab:
posterior capsule stretch
(1min each side)
2×10 sleeper stretch each side

WOD:
200m farmer carry (72/55)
then
5 Push Jerk (155/105)
10 GHD Situp or weighted abmat
4 rounds for time
then
200m farmer carry (72/55)

Next Level:
3×10 russian dips
3×3 wall walks

Monday, July 14

Lift: Back Squat
8×2 @60%

WOD:
5min AMRAP
5 box jump
5 burpee
1min rest
5min AMRAP
5 pullup
5 kb swing (55/36)
1min rest
5min AMRAP
5 toes to bar
5 ring dip

Next Level:
3×10 single leg hip bridge
3×20 back extensions

Saturday, July 12

cfonly

Coca CrossFit’s internal competition is a bi-annual event designed around pushing our athletes to their limit in a fun safe environment.  This event is for coca crossfit members only and will run from 9:30am-1:00pm

There is NO regularly scheduled 9 or 10 am class as a result of this event.

Friday, July 11

Strength:
Deadhang pullup
8×2

WOD:
8 minute AMRAP
3 Tire flips
6 Floor press (115/85)
9 Zercher squats with sand bag ( or bar)

Next Level:
3×10 Barbell box step ups
8 rep max good morning
3×10 strict toes to bar

Thursday, July 10

Throwdown Thursdays

 

WOD:
50 situps
400 m run
21 stones to shoulder
400 m run
15 stones to shoulder
400 m run
9 stones to shoulder
400 m run
50 situps

RX (142/95)
Scaled (116/75)
Scaled + (Anything less)

 

Next Level:
3×5 Box supported muscle ups
3×10 strict ring dips
3xmax plank holds

Wednesday, July 9

Pre-hab:
Banded wall walk
3×5 spider stretch

WOD:
25 pullups
50 dubs
25 hspu
50 dubs
25 pullups
50 dubs

Next Level:
3×10 Barbell lateral lunge
100 Banded leg curls

Tuesday, July 8

Mobility:
2min rolling the tear drop to groin

WOD:
100 Back Squats for time **
95/65
5 Lateral Burpees at the top of every minute
** From the floor

Next Level:
3×10 Russian Dips
3×20 banded reverse flys

Monday, July 7

REMINDER: FREE Community Speech on Tuesday, July 8th
Because I said I Would by Alex Sheen

REGISTER NOW
“Our guest speaker has been sharing the importance of a promise with people around of the world. Alex Sheen is the founder of because I said I would, a social movement and nonprofit dedicated to the betterment of humanity through the importance of a promise. He is someone who truly honors commitment. Alex once walked over 240 miles across the entire state of Ohio in 10 days to fulfill a promise. Alex has impacted millions of people with the “because I said I would” message through the viral nature of social media. His work has been featured on ABC World News with Diane Sawyer, CNN, The Los Angeles Times, The Today Show and many other programs. Please help me welcome, Alex Sheen.”

 

Lift: Back Squat
8×2 @50%

WOD:
2 RFT
10 Hang squat clean (155/105)
20 Power Clean
30 T2B
400 m run

Next Level:
3×10 RDL
3×10 Bulgarian Split Squat
3×20 Back Extension

 

Wednesday, July 2

Mobility:
Banded shoulder stretch
as a group

wOD:
3 RFT
10 push press (95/65)
10 lunges (front rack 95/65)

Next Level:
3×8 glute ham raise
3×5 weighted barbell good mornigs
3×20 ghd situp