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Mobility WOD


Friday 05.12.2017

REST or make up a WOD you missed this week.

Thursday 05.11.2017

Each minute on the minute for 30 minutes:
• 5 pull-ups
• 10 push-ups
• 15 squats
If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

Wednesday 05.10.2017

5 Rounds not for time:
5 Front squats @ 70% 1RM
1 Body weight 100m sled push
*make sure to warm up front squat before 5 working rounds*

May's Flex of the Month: Regis!

You can typically find Regis at 5pm class and the top of the leader-board!

Q: How long have you been doing CrossFit?
Almost 4 years!

Q: Favorite movement?
Thrusters or squat snatches​!

Q: Least favorite movement?
Ring muscle ups or handstand walking!

Q: Do you remember your first WOD? If yes, what was it?
​I think that my first WOD was a little 20 minute AMRAP where we would run 200 meters, and then ​when we returned, we would draw a lacrosse ball with a number on it, and that number corresponded to a certain exercise and rep quantity. Once you finished that exercise and amount of reps, you ran another 200 meters, and drew a new lacrosse ball.

Q: Share a memory at CoCo/ DRG?
One of my best memories was being able to compete at the Oakland A's stadium with some of the top crossfit games athletes from California like Neal Maddox, Ben Alderman, and Wes Piatt.​

Q: CrossFit Goal?
It would be nice to make it to Regionals at least one time in my life.​

Q: Hobbies outside of CrossFit?
I enjoy doing photography and videography, as well as experiencing nature with friends and family.​

Tuesday 05.09.2017

For time:
American Kettlebell swing (53/35)
Wall balls (20/14)

Monday 05.08.2017

A) Mobility: Ankles and hip flexors
B) Maximum double unders in 3 minutes



5x50 meter sprints, walk back to start (active rest)

*rest 5 min*

3x400 meter sprint (rest 3 min between sets)


Score is your 3 separate 400 meter sprint times

Friday 05.05.2017

Feliz Cinco De Mayo!


REST or make up a WOD you missed from this week.

Post class margaritas are encouraged. 

Thursday 05.04.2017



AMRAP in 25 minutes:
• 11 Chest-to-bar pull-ups
• 2 Deadlifts, (315/225)
• 10 Handstand push-ups


U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

Wednesday 05.03.2017

Back Squat for load:
 #1: 10 reps @ 0%
 #2: 8 reps @ 30%
 #3: 6 reps @ 50%
 #4: 5 reps @ 70%
 #5: 5 reps @ 70%
 #6: 5 reps @ 70%
 #7: 5 reps @ 70%
 #8: 5 reps @ 70%
The first 3 sets are warm up sets. Then it's a 5x5 at a constant weight of 70% of your 1RM.
Super set each working set with 5 strict ring dips.

Tuesday 05.02.2017

5 Rounds for time:
15 Shoulder to Overhead (95/65)
50 Double-Unders
15 Power Cleans (95/65)
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