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17 04, 2017

April 18 2017

By | 2017-04-17T17:00:00+00:00 April 17th, 2017|Latest WOD|Comments Off on April 18 2017

CrossFit Cochrane - CrossFitWeightliftingFront Squat (85%,87%,89% (post 89% of 1RM)Metcon7 weeks later...let's test your fitness!CrossFit Games Open 17.1 (Time)For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. [...]

14 04, 2017

April 15 2017

By | 2017-04-14T17:00:00+00:00 April 14th, 2017|Latest WOD|Comments Off on April 15 2017

CrossFit Cochrane - CrossFitMetconPlease arrive 10min early to do the warm up. This WOD starts on the hour. Wear light gloves & hat WOD may change weather pendingGOLIATH (AMRAP - Rounds and Reps)50 MIN AMRAP 1) 200M Run 20 Double Unders 8 Power Cleans 2) 200M Run 20 Double Unders 8 Shoulder To Overhead 3) [...]

13 04, 2017

AT HOME WOD

By | 2017-04-13T17:00:00+00:00 April 13th, 2017|Latest WOD|Comments Off on AT HOME WOD

CrossFit Cochrane - CrossFitMetconBox is closed Today. This Is A At Home Wod150 Burpees For Time (Time)150 Burpees For TimeFeet must leave the ground Hands clap above head Shoulders stacked above hips during jump (no forward lean)

12 04, 2017

April 13 2017

By | 2017-04-12T17:00:00+00:00 April 12th, 2017|Latest WOD|Comments Off on April 13 2017

CrossFit Cochrane - CrossFitWeightliftingFront Squat (Find 1RM)MetconMetcon (AMRAP - Rounds and Reps)17 Min AMRAP 2 Bar Muscle Ups 4 Man Makers - DBL DB (50/35lbs) 8 Box Jumps 24/20''

11 04, 2017

April 12 2017

By | 2017-04-11T17:00:00+00:00 April 11th, 2017|Latest WOD|Comments Off on April 12 2017

CrossFit Cochrane - CrossFit Young Teens (9-13)MetconMetcon (Time)200M RunMetcon (AMRAP - Rounds and Reps)12 Min AMRAP 10lb plate OH walking Lunge - 25' 10 Push Ups 10 Situps 20 KB Swings

10 04, 2017

April 11 2017

By | 2017-04-10T17:00:00+00:00 April 10th, 2017|Latest WOD|Comments Off on April 11 2017

CrossFit Cochrane, CrossFit Cochrane - CrossFitWeightliftingDeadlift (5-5)Maintain Same Weight For Both Sets of 5MetconDress Warm!!Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

9 04, 2017

April 10 2017

By | 2017-04-09T17:00:00+00:00 April 9th, 2017|Latest WOD|Comments Off on April 10 2017

CrossFit Cochrane - CrossFitWeightliftingHigh-Hang Snatch (Work to a heavy Single)- Keep Shoulders behind bar - Don't lean forward - Short Fast dip - Weight on heels Use the heaviest weight you can for each set. List heaviest set. Rest as needed between sets.MetconMetcon (Time)15 Min EMOM Min 1: Thrusters 95/65lbs Min 2: Lateral Burpee Over [...]

7 04, 2017

5K – Baseline Test (Meet Rec Centre Parking Lot)

By | 2017-04-07T17:00:00+00:00 April 7th, 2017|Latest WOD|Comments Off on 5K – Baseline Test (Meet Rec Centre Parking Lot)

CrossFit Cochrane - CrossFitMetconPlease meet at the Spray Lake Rec Centre Front Parking Lot beside the running path at 8:45am. Ensure you bring your own stop watch! Today we establish your full effort 5K time. This is a baseline test so do your very best! If your goal is 25mins, Coach Carol will be available [...]

6 04, 2017

April 7 2017

By | 2017-04-06T17:00:00+00:00 April 6th, 2017|Latest WOD|Comments Off on April 7 2017

CrossFit Cochrane - CrossFitWeightliftingSnatch Balance + Overhead Squat (Work up to a heavy set)MetconMetcon (3 Rounds for time)3 Cycles for Time: 2 Rounds followed by 2 min Rest 10 Double Dumbbell Push Press (50/35) 10 Toes to Bar 10 Burpee Box Jump 10 Wallballs 20/14lbs Record & List time for every 2 rounds.

5 04, 2017

April 6 2017

By | 2017-04-05T17:00:00+00:00 April 5th, 2017|Latest WOD|Comments Off on April 6 2017

CrossFit Cochrane - CrossFitWeightliftingBack Squat (3x5 @ same weight)MetconMetcon (AMRAP - Rounds and Reps)14 Min AMRAP 10 Kettle Bell Swings 8 Kettle Bell Goblet Squats 6 Kettle Bell Box Step ups 200M Run53/35lbs KB