WOD

9
Oct

WOW Air

CrossFit SoCo – CrossFit WOD A: WOW Air (Time) 3 Rounds: 50 Air Squats 400m Run 30/24 Cal Row/Bike 200m Slamball Run
9
Oct

Frank The Tank

CrossFit SoCo – SoCo’s Bootcamp A: Bootcamp Frank The Tank (3 Rounds for reps) 1) AMRAP 5: Buy-In: 50 Wall Balls 12 Deadlifts 135/95 12...
Read More
8
Oct

Detention

CrossFit SoCo – CrossFit WOD A: Deadlift (Build to 5 reps) B: Detention (AMRAP – Rounds and Reps) AMRAP 12: 6 Strict HSPU 9 Deadlifts...
Read More
8
Oct

15 Rock

CrossFit SoCo – SoCo’s Bootcamp A: Balance Dril (5-10 Minutes) Stomach to wall Take one foot off wall & tap away with other foot, try...
Read More
7
Oct

Rugrats

CrossFit SoCo – CrossFit WOD A: Rugrats (Time) On The 4:00 x 5 Rounds: 9 Burpee Box Jump Overs 24/20 15 DB Front Squats 15/12...
Read More
7
Oct

Dirty Water

CrossFit SoCo – SoCo’s Bootcamp A: Back Squat (3×5) B: Bootcamp Dirty Water (Time) 100 Double Unders 800m Run 60/45 Cal Row