Author Archives: Chad Cochran

01/30/2017

Medford – CrossFit Dead Weight (Time) For Time: (20 Minute Cap) RX: 50 Double Unders 20 Deadlift 135/83# 50 Double Unders 15 Deadlift 185/113# 50 Double Unders 10 Deadlift 235/143# 50 Double Unders 5 Deadlift 285/173# RX+: 50 Double Unders 20 Deadlift 135/83# 50 Double Unders 15 Deadlift 225/123# 50 Double Unders 10 Deadlift 315/173#Continue Reading

01/27/2017

Medford – CrossFit 250m Row (Time) Moa Militia (Time) For Time: (7 Minute Cap) As a team complete: 120 Single Unders 60 Front Squats 95/63# 30 Push Ups *Divide the reps in any manner. The non performing partner must be holding an upright push up position with feet on a 12″ box in order forContinue Reading

01/26/2017

Medford – CrossFit Kettlebell SIngle Leg Deadlift (3 x 10 Each Leg Increasing Weight) -Shift your center of gravity over one leg – Lift your opposite leg behind you as you reach down for the kettlebell – Pick the kettlebell up and bring your opposite leg back down to hover just over the ground -RepeatContinue Reading

01/25/2017

Medford – CrossFit Rope Climb (Technique / Max in 3 Min) Hikikimori (Time) “No man is an island, but hikikomori are peninsulae” 20 Minute Cap for: -10 Minute push up position plank (RX+ = Feet on 20″ Box) – Any time your body comes out of a perfectly straight line you must perform 20 walkingContinue Reading

01/24/2017

Medford – CrossFit Low Bar Back Squat (2 x 3 ~92.5% 1RM Back Squat (Same Weight)) Hold Bar around 3 inches lower than the top of your shoulders (the position for a high bar back squat) CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75#Continue Reading

01/23/2017

Medford – CrossFit Shoulder Press (2 x 3 ~92.5% 1RM Same Weight) Giant Hogweed (Time) “The sap burns through skin and tissue leading to necrosis and purple lesions lasting for years. Pigs, however, are immune” 3 Rounds For Time: (16 Min Cap) 30 Mountain Climbers 15 Knees to Elbow 20 Kettlebell High Pull 53/35# *PlaceContinue Reading

01/20/2017

Medford – CrossFit Hildy (Time) For Time: 100-calorie row 75 thrusters, 45-lb. barbell 50 pull-ups 75 wall-ball shots, 20-lb. ball 100-calorie row If you’ve got a 20-lb. vest or body armor, wear it.Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exerciseContinue Reading

01/19/2017

Medford – CrossFit Low Bar Back Squat (2 x 5 ~87.5 1RM Back Squat (Same Weight)) Hold Bar around 3 inches lower than the top of your shoulders (the position for a high bar back squat) Race to Olympus (AMRAP – Reps) “For know that no one is free, except Zeus” In 12 minutes: 10Continue Reading

01/18/2017

Medford – CrossFit The Hoatzin (Time) “Hoatzins are often said to reek of fresh cow manure or sweet-smelling hay, a by-product of their unconventional diet.” For Time: (18 Min Cap) 50 – 40 – 30 – 20 – 10 1 Arm Kettlebell Swings Goblet Squats RX = 53/35 RX+ = 70/44 *Do half of theContinue Reading

01/17/2017

Medford – CrossFit Keg over Bar (AMRAP – Reps) 1 Minute AMRAP: Keg over Bar (48″) RX = 150/100# RX+ = 175/125# COROT-3b (AMRAP – Rounds and Reps) “the equivalent of an elephant sitting on your chest” 7 Minute AMRAP 3 Sumo Deadlift 6 Toes to Bar 9 Box Jump RX = 185/113# 24/20″ RX+Continue Reading

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