Coca CrossFit

Reebok Recognized

reebok recognized

REAL people doing REAL work

Coca CrossFit is not about being better than everyone else; it is about being better than you were yesterday. By combining all aspects of strength and conditioning, we are improving people’s lives one workout at a time.

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Among The Elite

What this means for you is that you can feel confident you are receiving some of the best coaching in the area and are a part of one of the best communities in the country, as there are less than 150 “Reebok™ Recognized” affiliates in the United States.

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Friday, January 27

Warmup: 75ft farmer waiter carry switch arms walk back 7 burpees x3 THEN 1min lat smash each side Max Lower: Bench Press 1 rep max *20min time cap WOD: 25ft yoke carry (365/285) 5 strict HSPU 20 CONSECUTIVE double under x5 Capacity: 250m row 5 press or 10 push press 40 singles x5 Core: 3x1min chineese plank face down

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Thursday, January 26

Warmup: 10 db step up per leg 20 banded good morning :30 bottom of squat hold x3 THEN 1min banded ankle moblity per side Oly Work: 15min Snatch Progression Overhead Squat Hang Snatch Hang Squat Snatch Squat Snatch WOD: EMOTM for 10min 1 Squat Snatch (155/105) Capacity: EMOTM for 20min odd: 5 hang snatch even: 45 sec singles Core: 3x15 landmine twist per side

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Wednesday, January 25

Warmup: 1,000m row THEN 10 wrist rocks fingers forward 10 wrist rocks fingers sideways 10 wrist rocks fingers backwards Grip Work: Tabata hold chin over bar *modify with banded bar pulldown WOD: 150ft Farmer Walk (72/52) 10 Power Clean (135/95) 5 Push Jerk 50 Double Under AMRAP in 20min Capacity: (same) Core: 3x 1min banded plank

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Tuesday, January 24

Warmup: 20 singles 10 shoulder rollout 10 kip swings x3 THEN 2min throacic spine hold *use kb to open chest Dynamic Upper: 3x6 self assisted pullup 3x10 db tate press WOD: 15 Deadlift (135/95) 15 pushups 10 rounds *.com wod 120107 Capacity: 10 deadlift 10 pushup 10cal row amrap in 15min Core: compile 60 single leg t2b

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Monday, January 23

Warmup: 150 ft jog 10 goblet squat 10 barbell good morning 10 spiderman x3 THEN 1min lacrosse ball in each glute MAX LOWER Sumo Deadlift 1 rep max *20min time cap WOD: 10 wallball 5 burpees ARMAP in 3min rest 1min x3 Capacity: 10 wallball 150ft medball carry out front 9min amrap Core: 3x20 hollow rock

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Friday, January 20

AM CLASSES ONLY SO WE CAN PREPARE FOR SATURDAY'S COMPETITION Warmup: 10 shoulder rollout 10 burpees 20 singles x3 Dynamic Upper: Bench Press 8x2 @50% plus 25% chain WOD: EMOTM for 14min odd: 3 Bench Press (185/135) even: 2 Rope Climb Capacity: 5 floor press 10 pullup or ring row AMRAP in 14min Core: 3x20 v-ups

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Thursday, January 19

Warmup: 5 negative pullups 10 dobule db bent over row 20 hollow rocks x3 Dynamic Lower: 3x10 stiff legged deadlift 3x10 barbell hip bridges WOD: 1000m row THEN 6 snatches (135/95) 18 back extension x5 Capacity: 500m row 6 snatches 18 good mornings x4 *use one barbell Core: 100 barbell side bends

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Wednesday, January 18

Warmup: 250m row 10 lunges per leg 10 later lunge x3 Grip: tabata hang on bar WOD: 20 15 10 5 Back Squat (95/65) Burpee Box Over (24/20") Capacity: 20 15 10 5 back squat burpee box jump Core: 100 ab fallouts

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Tuesday, January 17

Warmup: 5 strict pullup :30 hex hold :30 paddling (or russian twist) x3 Dynamic Upper: 3x10 one arm db row 3x8 ring dips WOD: 3 Tire Flip 6 Pistol x3 rest 1min x3 Capacity: 7 deadlift 14 goblet squat 21 singles 15min AMRAP Core: 3x1min chineese plank

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Monday, January 16

Warmup: 150ft run 10 spiderman 10 goblet squats x3 Dynamic Lower: Sumo Deadlift 8x2 @60% plus @25% bands WOD & Capacity: 7 Hang Power Clean (155/105) 14 T2b 75 ft Lunge AMRAP in 20min Core: 3x20 arch rock

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