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Mobility WOD


Monday 02.26.2018

"The Seven"
Seven rounds of:
• 7 Handstand push-ups
• 135/95 pound Thruster, 7 reps
• 7 Knees to elbows
• 245/165 pound Deadlift, 7 reps
• 7 Burpees
• 7 Kettlebell swings, 2 pood
• 7 Pull-ups
35 min time cap

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.


Sunday 02.25.2018

Jay's super swole Sunday.

Saturday 02.24.2018

18.1 or "Kelly"

 5 rounds for time of:

• 400m run
• 30 Box Jumps 24/20"
• 30 Wall Balls


Friday 02.24.2018

20 min AMRAP:
8 Toes to Bar
10 Single Arm Dumbbell Hang Clean and Jerk
14/12 Calorie Row
**We will have a special Noon class over the next 5 weeks during the open! Feel free to come at that time if you need a judge.**

Thursday 02.22.2018

REST or Make up Day or do the CrossFit Open WOD.
We are still having normal class times!

Wednesday 02.21.2018

Buy IN: 50 Double unders (100 singles)
21-15-9 for Time:
Cal. Row
Power Snatches (95/65)
Immediately into...
21-15-9 For Continued Time:
Wall balls (20/14)
Kettlebell swings (53/35)
Buy OUT: 50 Double Unders (100 singles)

Tuesday 02.20.2018

The 2018 CrossFit Open starts this Thursday! If you don't know what that is, you can check out this link. Coco's programming will look a little different over the next 5 weeks to accomodate out athletes who are participating in the open.

Monday will still be the Mash, Tuesday will be a strength day, Wednesday will be a light weight workout day, Thursday will be an optional rest or make up day and Friday will be the announce Open Wod which all members will be doing but those who signed up for the open will get judged. (If you can't do this Friday, that's ok, we will get you in.)

Friday nights are now Friday Night Lights! Come cheer on your fellow members as they put their fitness to the test! We will also have some pizza and brews to help celebrate. (You may want to enjoy that after you workout).

Bench 5x5


3 Rounds Not For Time:

10 ring push ups
max reps banded pullups

score= total number of sucessful pullups

Monday 02.18.2018

Modified Mash: 

For time: 

800m Run 

12 Squat Cleans, 185/135 

12 Push Jerks, 185/135 

12 Ring Muscle-ups 

1200m Run 

9 Squat Cleans, 185/135 

9 Push Jerks, 185/135 

9 Ring Muscle-ups 

800m run 

6 Squat Cleans, 185/135 

6 Push Jerks, 185/135 

6 Ring Muscle-ups

Thursday 02.15.2018

Four rounds for time of:
• 100 foot Walking lunge with 45lb/25lb plate held overhead
• 30 Box jump, 24/20 inch box
• 20 Wallball shots, 20/14 pound ball
• 10 Handstand push-ups
30 min. time cap
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Wednesday 02.14.2018

Happy Valentine's Day - Partner WOD!
8 min. AMRAP with a Partner:
15 Partner Deadlifts (MM: 405/ FF:305/ MF:355)*
160 ' Partner D-ball Carry (MM: 150/ FF: 80/ MF:150/80)**
*2 people on the bar at the same time
** 1 person holds the ball at a time - may switch as needed
Push Jerk