Coca Crossfit Fitness http://cocacrossfit.com Don't wish it was easier, wish you were better Tue, 21 May 2013 13:14:04 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 THROWDOWN THURSDAY http://cocacrossfit.com/2013/05/15/throwdown-thursday/ http://cocacrossfit.com/2013/05/15/throwdown-thursday/#comments Wed, 15 May 2013 23:05:38 +0000 Kate http://cocacrossfit.com/?p=2504 Read more [+]

]]> The Seven

7 hspu (rx-25lbs to 1 abmat) (scaled-kneeling on 20″box)
7 thruster (135/95) scaled (75/45)
7 kte (scale -knees to parallel)
7 deadlift (245/185) (scaled 185/115)
7 burpees
7 kb swings (72/55) (scaled 55/36)
7 pullup (scaled- ring row)
7 rounds for time
(20min time cap)

Extra Credit: 3 Rounds
10 Shoulder Taps
10 Deadhang Pullup
20 Hip Extensions

 

CIAMemorialWall_th

]]> http://cocacrossfit.com/2013/05/15/throwdown-thursday/feed/ 0 Monday, May 13 http://cocacrossfit.com/2013/05/12/monday-may-13/ http://cocacrossfit.com/2013/05/12/monday-may-13/#comments Mon, 13 May 2013 01:37:27 +0000 Kate http://cocacrossfit.com/?p=2483 Skill:
500m Row Time trial

WOD:
25 kb swing (55/36)
15 med ball clean (20/14)
5 Rounds for time

Extra Credit: 3 Rounds
10 Barbell Box Stepup
10 Good Morning
20 GHD Situp

medball-clean

]]> http://cocacrossfit.com/2013/05/12/monday-may-13/feed/ 0 Saturday, May 4 http://cocacrossfit.com/2013/05/03/saturday-may-4/ http://cocacrossfit.com/2013/05/03/saturday-may-4/#comments Fri, 03 May 2013 23:00:33 +0000 Kate http://cocacrossfit.com/?p=2448 WOD:
5 KB Snatch (right & left)
7 Hand Release Pushups
21 Doubld Unders
7 rounds

Extra Credit: 3 Rounds
10 Shoulder Taps
10 Deadhang Pullup
20 Hip Extensions

 

joe wod

]]> http://cocacrossfit.com/2013/05/03/saturday-may-4/feed/ 0 Friday, May 3 http://cocacrossfit.com/2013/05/02/friday-may-3/ http://cocacrossfit.com/2013/05/02/friday-may-3/#comments Thu, 02 May 2013 14:00:17 +0000 Kate http://cocacrossfit.com/?p=2446 Review/Learn: Sumo Deadlift

WOD:
5 Sumo Deadlift
10 Pullup
15 Situp
AMRAP 20min

Extra Credit: 3 Rounds
10 Barbell Box Stepup
10 Good Morning
20 GHD Situp

zane-sumo-1

]]> http://cocacrossfit.com/2013/05/02/friday-may-3/feed/ 0 Thursday, May 2 http://cocacrossfit.com/2013/05/01/thursday-may-2/ http://cocacrossfit.com/2013/05/01/thursday-may-2/#comments Wed, 01 May 2013 23:00:08 +0000 Kate http://cocacrossfit.com/?p=2444 THROWDOWN THURSDAY: Get your score entered into Beyond The Whiteboard to have your score ranked for the month of May’s Throwdown Thursday
WOD:
Elizabeth
21 15 9
Squat Clean (135/93)
Ring Dip

Extra Credit: 3 Rounds
10 Shoulder Taps
10 Deadhang Pullup
20 Hip Extensions

ring-dip

]]> http://cocacrossfit.com/2013/05/01/thursday-may-2/feed/ 0 Wednesday, May 1 http://cocacrossfit.com/2013/04/29/wednesday-may-1/ http://cocacrossfit.com/2013/04/29/wednesday-may-1/#comments Mon, 29 Apr 2013 23:00:41 +0000 Kate http://cocacrossfit.com/?p=2442 Lift: Shoulder Press
1rep max

WOD:
7 Box Jump
14 KB Swing (55/36)
200m run
6 rounds

Extra Credit: 3 Rounds
10 Barbell Box Stepup
10 Good Morning
20 GHD Situp

lateralswing

]]> http://cocacrossfit.com/2013/04/29/wednesday-may-1/feed/ 0 Tuesday, May 30 http://cocacrossfit.com/2013/04/29/tuesday-may-30/ http://cocacrossfit.com/2013/04/29/tuesday-may-30/#comments Mon, 29 Apr 2013 23:00:03 +0000 Kate http://cocacrossfit.com/?p=2440 Mobility: 10min
Roll/stretch shoulders and lats

WOD:
3 HSPU
7 Power Snatch (105/65)
3min AMRAP
rest 1 min
3 rounds

Extra Credit: 3 Rounds
10 Shoulder Taps
10 Deadhang Pullup
20 Hip Extensions

games09womenstriplethspu

]]> http://cocacrossfit.com/2013/04/29/tuesday-may-30/feed/ 0 Monday, April 29 http://cocacrossfit.com/2013/04/28/monday-april-29/ http://cocacrossfit.com/2013/04/28/monday-april-29/#comments Sun, 28 Apr 2013 23:00:58 +0000 Kate http://cocacrossfit.com/?p=2438 Lift: Deadlift
1 rep max

WOD:
10 8 6 4
Front Squat (205/135)
500 400 300 200 Row

Extra Credit: 3 Rounds
10 Barbell Box Stepup
10 Good Morning
20 GHD Situp

Front-Squat

]]> http://cocacrossfit.com/2013/04/28/monday-april-29/feed/ 0 Saturday, April 27 http://cocacrossfit.com/2013/04/27/saturday-april-27/ http://cocacrossfit.com/2013/04/27/saturday-april-27/#comments Sat, 27 Apr 2013 23:00:03 +0000 Kate http://cocacrossfit.com/?p=2424 WOD: Partner Five Fran
21 15 9
Thruster (45/35)
Jumping Pullups

Partner 1 – does 21 thruster
Partner 2- does 21 thruster
Partner 1- does 21 jumping pullups
Partner 2- does 21 jumpin pullups
etc…..
40min time cap

Extra Credit: 3 Rounds
10 Shoulder Taps
10 Deadhang Pullup
20 Hip Extensions

Aaron Bratkovics does a thruster while wearing a weight vest at Progressive Fitness CrossFit.

]]> http://cocacrossfit.com/2013/04/27/saturday-april-27/feed/ 0 Friday, April 26 http://cocacrossfit.com/2013/04/25/friday-april-26/ http://cocacrossfit.com/2013/04/25/friday-april-26/#comments Thu, 25 Apr 2013 23:00:19 +0000 Kate http://cocacrossfit.com/?p=2422 Mobility: 10min

WOD:
12 9 6 3
Deadlift (275/185)
24 18 12 6
Pullup

Extra Credit: 3 Rounds
10 Barbell Box Stepup
10 Good Morning
20 GHD Situp

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