WOD

CrossFit SoCo – CrossFit WOD Back Squat (E2MOM, 3-3-2-2) Metcon (Time) “Fran-ish” 2 Sets 12-9-6 Thrusters (95/65) Pull Ups -Rest 2:00 between sets-

CrossFit SoCo – 21-Day Challenge Metcon (No Measure) Warmup: Spinal Wave to pike/ loaded beast Add step to lunge sunrise reach Scorpions Rollovers 3 Rounds... Read More

CrossFit SoCo – SoCo’s Bootcamp Metcon (Weight) 3 Sets 8 DB Push Presses Rest 1 min b/t sets Metcon (Time) “8 Days of January” 1.... Read More

CrossFit SoCo – CrossFit WOD Metcon (Time) “Burke” 2 Rounds 15 Strict Pull Ups 17 Back Squats 135/95 26 HR Push Ups 2 Rounds 17... Read More

CrossFit SoCo – CrossFit WOD Metcon (Time) In Teams of 2: 35min. running clock 2 Rounds: 50 Cal Bike 50 Alt. DB Snatches 50/35 immediately... Read More

CrossFit SoCo – Competitor’s Program Metcon (Weight) Slow Pull Squat Snatch 7 Singles, all close in weight – rest as needed b/t,nothing over 80-85% Snatch... Read More

CrossFit SoCo – CrossFit WOD Metcon (Weight) EMOM x 10 Min 1: 3 Hang Power snatch @70% of 1 RM Min 2: 5-8 Strict Pull... Read More

CrossFit SoCo – SoCo’s Bootcamp Metcon (No Measure) Team WOD. WOD tbd.