All Posts By

SoChac

WOD

06/06/2017 -Weightlifting

CrossFit SoChac - WeightliftingView Public WhiteboardWarm-upMobilitySkill WorkClean position drillsWeightlifting3 Position Clean (5x2)Hips, mid thigh, groundPower Clean (4x3x2x1x1x1)Build to heavyAccessory Work3 sets: 45 sec hollow hold…
SoChac
June 5, 2018
WOD

06/06/2018

CrossFit SoChac - CrossFit KidsView Public WhiteboardMetcon (Time)Partner WOD: - Complete 500m row together - Partner 1 Row while partner 2 wall-sit/plank
SoChac
June 5, 2018
Gym FloorWOD

06/06/2018

CrossFit SoChac - CrossFitView Public WhiteboardWeightliftingSquat Clean and Jerk (4-4-3-3-2-1-1-1)MetconMetcon (AMRAP - Reps)3 rounds of: 1 minute of Hang Cleans (75/55) 1 minute of situps…
SoChac
June 5, 2018
WOD

06/05/2018

CrossFit SoChac - CrossFitView Public WhiteboardWeightliftingBack Squat (5x5)MetconHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
SoChac
June 4, 2018
WOD

06/04/2018

CrossFit SoChac - CrossFit KidsView Public WhiteboardMetcon5 min. AMRAP (in lanes): - 10 air squats - 10 m of bear crawl - 10 jumping jacks…
SoChac
June 3, 2018
WOD

06/04/2018

CrossFit SoChac - CrossFit KidsView Public WhiteboardMetcon ()WeightliftingDeadlift
SoChac
June 3, 2018
WOD

06/04/2018

CrossFit SoChac - CrossFitView Public WhiteboardMetconMetcon (Time)For time: 35 handstand push-ups 35 toes-to-bars 50-cal. row 50 dumbbell box step-overs 50/35 50-ft. right-arm dumbbell overhead lunge…
SoChac
June 3, 2018
WOD

06/01/2018

CrossFit SoChac - CrossFitView Public WhiteboardMetconMetcon (Time)Partner WOD: i go you go On the 0:00… For Time: 1000 m row 30 Thrusters (95/65) 1000 m…
SoChac
May 31, 2018
WOD

05/31/2018

CrossFit SoChac - CrossFitView Public WhiteboardWeightlifting3 sets: Hollow Hold ×45 sec Goblet Squat x 10 Supinated Grip Bent Over Barbell Row x 10 Strict T2Bx10MetconMetcon…
SoChac
May 30, 2018
Gym FloorWOD

05/30/2018 -Weightlifting

CrossFit SoChac - WeightliftingView Public WhiteboardWarm-upMobilitySkill WorkSnatch positions as a group drillWeightliftingSnatch Balance (3x3 )Building2 Position Snatch (7x1)Hang snatch + full snatchBuilding to a heavy…
SoChac
May 29, 2018