WOD

CrossFit SoCo – CrossFit WOD A: Daylight Savings WOD 2020 (Time) 200m Run 25 DB Push Press 10 Push Ups 500m Run 25 DB Push... Read More

CrossFit SoCo – CrossFit WOD Metcon A: 2nd Annual International Women’s Day WOD (AMRAP – Rounds and Reps) Team of 3: AMRAP 30 3 Pull-Ups... Read More

CrossFit SoCo – Competitor’s Warm-up A: Metcon (No Measure) Barbell Thoracic Opener: 2 Minutes Banded 3-Way Shoulder: 30-45 Seconds Each Direction ACTIVATION 2-3 Sets 10... Read More

CrossFit SoCo – CrossFit WOD Metcon A: Speedo – Team of 2 (AMRAP – Rounds and Reps) Team of 2 AMRAP 20 15/12 Cal Row/Bike... Read More

CrossFit SoCo – Bootcamp A: Speedo – Team of 2 (AMRAP – Rounds and Reps) Team of 2 AMRAP 20 15/12 Cal Row/Bike 10 Wall... Read More

CrossFit SoCo – Competitor’s A: Metcon (Weight) Front Squats: 7 Sets of 1: 5-Pause Front Squat Set 1: 50% Set 2: 55% Set 3: 60%... Read More

CrossFit SoCo – Competitor’s A: Metcon (No Measure) Optional Active Recovery 6 Sets: 100′ Single Dumbbell Farmers Carry (Each Side) 15 Calorie Machine 20 Second... Read More

CrossFit SoCo – Adaptive A: Adaptive 4-Wheel Drive (AMRAP – Reps) 5 Rounds: AMRAP 4 1:30 Min Bike 15 Box U-Turns Max Shuttle Rolls -Rest... Read More