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Monday 08.07.2017

4 Rounds for time of: 
50 Double-unders 
50 Ft Handstand Walk
Courtesy of Crossfit Linchpin

SATURDAY 08.04.2017

4 rounds for time of:
30 push-ups
115/80-lb. front squats, 20 reps
115/80-lb. push presses, 20 reps
50 sit-ups

*Football season is here! Email Alex "azenalex@gmail.com" if you want to participate in some Coco Crossfit Fantasy Football! Only 2 spots left!

Friday 08.03.2017

REST or make up a WOD you missed this week...like that terrible lunge WOD.

Thursday 08.03.2017

Scotty
Complete as many rounds as possible in 11 minutes of:
•5 deadlifts, (315/225)
•18 wall-ball shots, (20/14)
•17 burpees, over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.
Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included "The Chief," "DT" and "Lynne."

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).

Wednesday 08.02.2017

3 sets:
5 strict with 3 second negative
straight into banded chinups till failure*

then

8x5 Floor press @ 65% of your 1 RM

 

*Drop set designed by Dave Lipson, Crossfit HQ Staff

Tuesday 08.01.2017

For time:
400 M overhead lunge (25/15)
*30 min. time cap*
Athletes may choose to do the 400 M loop or go gate to gate x2.

Monday 07.31.2017

Randy

For time:
75 power snatches (75/55)

SATURDAY 07.29.2017

"Return of the Alex P."

3-6-9-12-15 reps for time of:
Alex P's (135/95)
Chest-to-bar
Burpees

*Alex P = Squat Snatch + Left Lunge & Right Lunge with the bar overhead in a snatch grip.

*Football season is coming soon! Email Alex if you want to participate in some Coco Crossfit Fantasy Football! azenalex@gmail.com

Tuesday 07.25.2017

Back Squat @ 80% of your 1 RM
5x3
then
10 Minute AMRAP
10 Lunges
10 Dumbbell Snatches, total (50/35)
10 Toes to Bar

Monday 07.24.2017

3 Rounds for time of: 
400m Run 
9 Clean & Jerks 135/95