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Tuesday, February 17th

Warmup
10 shoulder rollout
10 around the world
10 kip swings
10 kb swings
3 rounds

Lift/Skill
5×3 Power Clean
1 front squat + 2 jerk

WOD
EMOTM 10
8 Pull ups

Capacity
EMOTM 10
even: 10 ring row
odd: 20 band pull down

then
15min row
max total calories

Cool Down/Mobility
1min lat smash
each side

Monday, February 16th

Warmup
200m row
20 banded good mornings
10 burpees
3 rounds

Lift/Skill
Deadlift against bands
8×1 @70%

WOD
Max Reps
1:00 Hang Clean (95/65)
1:00 Ohs
1:00 Lunge (barbell in back rack)
1:00 wall walks

Capacity
10 Hang Power Clean
10 Front Squat
10 Box Jump
AMRAP in 15min

Cool Down/Mobility
1min thoracic spine
1min lower back

Saturday, February 14th

Happy Valentine’s Day!

sweetheart

 

 

 

 

Sweet Heart Partner WOD 

Saturday, February 14th

9:00 & 10:00am classes

 

It is with much anticipation I am announcing the WOD for tomorrow as well as the much sought after prize.

WOD: 

  • Split anyway between you and your partner
  • Must complete one movement before you move onto the next

100ft Partner Carry or 200ft 45lbs Overhead Plate Carry

100 Box Jump or Step Up

100 KB Swings (american or russian)

100 Lunge Steps

100 Double Unders

100ft Partner Carry or 200ft 45lbs Overhead Plate Carry

 

PRIZE:

The winning pair of the ‘best costume’ prize will each walk away with a 1 hour massage with Lauren at Avon Health Source

How do you win?  Come dressed with your partner in the ‘best costume’ have your picture taken.  Photos will be posted at Coca until end of business on Wednesday, February 18th for voting.  Winner will be announced Wednesday evening.

Friday, February 13th

Warmup
:30 air squat
:30 jumping jacks
:30 spiderman
:30 scoropion
x2

Lift/Skill
Seated press
8×2 @55%

WOD
75ft sled pull backward
10 sdhp
10 kb swings
10 rounds
*rest as needed between rounds

Capacity
same

Cool Down/Mobility
1min thoracic spine stretch
1min lower back stretch
*layin foam roller

Thursday, February 12th

Warmup
20 ring row
10 barbell good morning
5 wall walks
x2

Lift/Skill
3×12 ring row
3×8 pushup

WOD
5 hspu
25ft burpee broad jump
5 rounds for time

Capacity
5 push press
25ft burpee broad jump
or 10 burpees
AMRAP in 10min

Cool Down/Mobility
Banded shoulder stretch
1min each arm

Wednesday, February 11th

Warmup
75ft sled pull-fwd
500m row
15 Kip sings
2 rounds

Lift/Skill
Tabata Plate Pinch

WOD
Laura
12/9/6
Back Squat (315/225)
Deadlift (405/315)
Burpees

Capacity
1000m row
20 back squat
750m row
15 back squat
500m row
10 back squat

Cool Down/Mobility
Frog stretch
2min total
1min rest

Tuesday, February 10th

Warmup
10 shoulder rollout
10 around the world
10 db windmill
20 band pull apart
x2

Lift/Skill
5×3 hang power clean
5×2 push jerk

WOD
10 box jump
10 v ups
10 pullup
AMRAP in 8min

Capacity
Add a shuttle run after each round
Increase time to 12min

Cool Down/Mobility
1min calf stretch
each leg

Monday, February 9th

Warmup
20 box stepups
10 barbell single leg hip bridge
(each side)
20 reverse hyper
x2

Lift/Skill
Deadlift against bands
8×1 @70%

WOD
10 KB Clean & Jerk (72/55)
3 muscle ups
5 rounds

Capacity
10 Kb Clean & Jerk per arm
10 ring dip
30 single jumps
AMRAP in 15min

Cool Down/Mobility
Barbell shoulder stretch
2min total work

Saturday, February 7th

Warmup
:30 air squat
:30 step ups
:30 spiderman
:30 scorpion
x2

CrossFit
50 russian swings (55/36)
40 box jump over
30 lunge steps
20 pullup
10 hspu
AMRAP in 30min

Capacity
same

Friday, February 6th

Warmup
20 ring row
10 barbell good morning
5 wall walks
x2

Lift/Skill
Seated press
8×2 @50%

CrossFit
3 Tire Flip
6 Ring Dip
9 GHD or weighted situp
AMRAP in 12min

Capacity
1min plank
3min AMRAP
6 deadlift
12 ring dip
18 situp
x 3

Cool Down/Mobility
banded shoulder stretch
1min each side