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Saturday 06.24.2017

No class today as we are hosting the CoCo Crusher, a partner style competition. We are starting at 10AM but atheletes should arrive around 9:30AM. Feel free to bring a partner or find one here!
$20/team

Thursday 06.22.2017

"Ledesma"
AMRAP in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
15 Medicine ball cleans (20/14)
Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.

Wednesday 06.21.2017

Muscle Snatch for load:
3x3
Increase weight each set

Power Snatch for load:
3x3
Increase weight each set

Overhead Squat for load:
Find your 1 rep max Overhead Squat

(use rack)

The CoCo Crusher Scaled Workouts:

Workout 1- For Time
400 m run (with partner)
100 American Kettlebell swings (35/25)
100 Abmat Sit-ups
100 Jumping pullups (set up with head 6" bellow bar)
*May partition with partner, but only 1 person works at a time. Cannot start reps till both partners are back from the run

Workout 2 - 8 min AMRAP
60 Single unders
5 Squat cleans (95/65)
3 Shoulder to Overhead (95/65)
*1 person works at a time; whoever starts the round must finish that round. (cannot break up round with partner)

Max Lift - Squat snatch
Score is combined weight successfully lifted

Floater - Max Calories in 1 min. on the assault bike
Score is combined calories (each athlete gets 1 whole minute)
**Depending on number of participants, workouts will be performed in heats. Each team will have a judge.**

 

Tuesday 06.20.2017

5 Rounds for time
10 Sumo deadlift high pulls (75/55)
65' Overhead single arm carry (50/35)
20 Box jumps
(Use the length of the warm up wall down and back as the distance for the carry)

Monday 06.19.2017

3 Rounds for time of: 
75 Ft Front Rack Lunge 135/95 
50 Double-unders 
25 Push-ups

 

*courtesy of CrossFit Linchpin

THE OFFICIAL CoCo Crusher COMPETITION WORKOUTS:

Workout 1- For Time
400 m run (with partner)
100 American Kettlebell swings
100 Abmat Sit-ups
100 Pull-ups
*Maybe partition with partner, but only 1 person works at a time. Cannot start reps till both partners are back from the run

Workout 2 - 8 min AMRAP
30 Double unders
5 Squat cleans (135/95)
3 Shoulder to Overhead (135/95)
*1 person works at a time; whoever starts the round must finish that round. (cannot break up round with partner)

Max Lift - Squat snatch
Score is combined weight successfully lifted

Floater - Max Calories in 1 min. on the assault bike
Score is combined calories (each athlete gets 1 whole minute)

**Depending on number of participants, workouts will be performed in heats. Each team will have a judge.**

 

Friday 06.16.2017

REST or make up a WOD you missed this week.

Thursday 06.15.2017

Open Workout 11.1

Complete as many rounds and reps as possible in 10 minutes of:
• 30 Double-unders
• 15 Power snatches (M: 75lbs / 35kg, W:55lbs / 25kg)

Wednesday 06.14.2017

EMOM 8min
1 squat clean
2 front squats
1 split jerk
*load is 70% of your max squat clean
5x3 Thrusters
*increase weight