WOD

CrossFit SoCo – Adaptive CrossFit A: Metcon (4 Rounds for reps) “Hot Sauce” 3 Min AMRAP 10 Cals Ski Erg 20 Russian Twist Slam Balls... Read More

CrossFit SoCo – CrossFit WOD Metcon (4 Rounds for reps) Round 1: 3 Min AMRAP 21/15 Cals Row 21 Lateral Burpees Over Rower Max OHS... Read More

CrossFit SoCo – CrossFit WOD Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter... Read More

CrossFit SoCo – Competitor’s Program A1: Power Clean (5 Reps) Superset with A2, Bench Press A2: Bench Press (5 Reps) 5 Sets of both. Building... Read More

CrossFit SoCo – CrossFit WOD Metcon (Time) Team of 3: 4 Rounds For Time: 800-600-400-200m Run Together – 2 KB 60-50-40-30 Deadlift Front Squat JerksRX... Read More

CrossFit SoCo – SoCo’s Bootcamp Strict Pull Ups (3 RM Weighted Strict Pull Ups) Max reps Strict Pull ups5 Min to find 3 RM Rest... Read More

CrossFit SoCo – CrossFit WOD Power Snatch (15 Min to build to heavy 5 reps) Metcon (Time) 6 Rounds For Time 8 Power Snatches 8... Read More

CrossFit SoCo – SoCo’s Bootcamp Power Snatch (Every 20 sec x 20 sets x 1 rep) light to moderate weight. Technique focus! Metcon (Time) For... Read More