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) [...]
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)
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''
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
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
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 [...]
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 [...]
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.
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
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 Push Press 75/55lbs 10 Deadlifts 75/55lbs 10 Burpee Box Jump 10 Wallballs 20/14lbs Record & List time for every 2 rounds.