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6 05, 2017

April 5 2017

By | 2017-05-06T17:00:00+00:00 May 6th, 2017|Latest WOD|Comments Off on April 5 2017

CrossFit Cochrane - CrossFitWeightliftingBent Over Row (3 sets of 6 reps)Maintain tight core. Moderate weight, keep good formMetconMetcon (AMRAP - Rounds and Reps)12 Min AMRAP Add 1 rep per round. 1 Burpee Jumping Pullup 1 Kettlebell Swing

5 05, 2017

May 6 2017

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

CrossFit Cochrane - CrossFitMetconMetcon (AMRAP - Rounds and Reps)Partner/Team Wod 45 Min AMRAP - 20 Cal Rower - 20 Push Press (75/55lbs) - 20 Box Jumps 24/20'' - 20 Wall Balls - 10 Deadlifts 225/155lbs - 400M Run (8 reps)Team of 2 = Double Reps Team of 3 = Triple Reps Breakup reps how you [...]

4 05, 2017

May 5 2017

By | 2017-05-04T17:00:00+00:00 May 4th, 2017|Latest WOD|Comments Off on May 5 2017

CrossFit Cochrane - CrossFitWeightlifting1 Clean Pull & 1 Squat Clean1 Clean Pull & 1 Squat CleanClean Pull with a Pause in top position. 10 Sets of 1 rep . % is based on 1RM Clean 60%,65%,70%,70%,75%,75%,80%,85%,85%. List 85% in windowMetconJosh (Time)21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# 30 Pull-ups 9 Overhead Squats, [...]

3 05, 2017

May 4 2017

By | 2017-05-03T17:00:00+00:00 May 3rd, 2017|Latest WOD|Comments Off on May 4 2017

CrossFit Cochrane - CrossFitWeightliftingHip Thrusters (3x12)activate those glutes! ground, bench or boxMetconMetcon (AMRAP - Rounds and Reps)5 Min AMRAP 20 Situps 10 Ring Dips

2 05, 2017

May 3 2017

By | 2017-05-02T17:00:00+00:00 May 2nd, 2017|Latest WOD|Comments Off on May 3 2017

CrossFit Cochrane - CrossFitWeightliftingSnatch (1 Rep Max)MetconMetcon (AMRAP - Rounds)18 Min EMOM - Min 1: 100M Run - Min 2: Power Snatch or Snatch x 3 reps @ 75% of today’s 1-RM - Min 3: 3 Ring Muscle Ups

1 05, 2017

May 2 2017

By | 2017-05-04T07:05:51+00:00 May 1st, 2017|Latest WOD|Comments Off on May 2 2017

CrossFit Cochrane - CrossFit   Weightlifting Metcon (Weight) Four sets of: -Romanian Deadlift x 4-6 reps Rest 45 seconds - KB Single Alt Arm Shoulder Press x 6-8 reps Rest 45 seconds -Double-Under Practice x 45-60 seconds Rest 45 seconds Partner Up. Take 7 mins prior to warmup and find challenging working weight. Metcon Metcon [...]

30 04, 2017

May 1 2017

By | 2017-04-30T17:00:00+00:00 April 30th, 2017|Latest WOD|Comments Off on May 1 2017

CrossFit Cochrane - CrossFitWeightliftingMetcon (Weight)Every two minutes, for 16 minutes (8 sets): Power Clean +Front Squat + Split Jerk (pause at at Top & Bottom of each movement for 2 sec). Post last set, input all sets in notes. RX = no misses and maintaining % of 1RM. *Sets 1-2 – 70-75% of 1-RM Clean [...]

29 04, 2017

April 30 2017

By | 2017-04-29T17:00:00+00:00 April 29th, 2017|Latest WOD|Comments Off on April 30 2017

CrossFit Cochrane - CrossFitWeightliftingThruster (Heavy set of 2 reps)1st lift may be a squat clean thrusterMetconMetcon (AMRAP - Rounds and Reps)Team WOD 17 Min AMRAP Run Buy--- 400M as a Team Add 1 rep increase per round: 1 Wallball 1 Ring Rows 1 Shoulder to Overhead 1 BurpeeTeams of 3-4 -The entire team must complete [...]

28 04, 2017

April 29 2017

By | 2017-04-28T17:00:00+00:00 April 28th, 2017|Latest WOD|Comments Off on April 29 2017

CrossFit Cochrane - CrossFitWeightliftingDeadlift 5-5-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. ======================= No more than 85%Deadlift (1x5)Deadlift (1x5)Deadlift (1x3)Deadlift (1x3)MetconMetcon (Time)Rx+ 10 Rounds Rx 8 Rounds 1 Rope Climb 5 HSPU 15 Situps 25 Double Unders *25 min Time Cap

27 04, 2017

April 28 2017

By | 2017-04-27T17:00:00+00:00 April 27th, 2017|Latest WOD|Comments Off on April 28 2017

CrossFit Cochrane - CrossFitWeightliftingWeightliftingHang Clean + Clean + Split Jerk (Work to a heavy set)MetconMetcon (AMRAP - Rounds and Reps)21 Min AMRAP 5 Ring Muscle Ups 10 Power Cleans 135/95lbs 20 Burpee Over Bar