Dr. Scott D. Coon, DC
Chiropractor,  College Professor, Health Delivery Consultant
Tri-County Chiropractic, PC
1387 Fairport Road, Suite 520
Fairport, NY 14450
(585) 425-9820  Voice
(585) 230-5324  Text
 








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PATIENT FORMS

ABOUT DR. COON

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CONDITIONS TREATED
BACK PAIN
LOW BACK PAIN
MID-BACK PAIN
SI DYSFUNCTION
DISC HERNIATION
SPRAIN/STRAIN
 
NECK PAIN
WHIPLASH (CADS)
CERVICAL DISC
HEADACHES
TMJ (JAW)
 
EXTREMITY PAIN
SHOULDER
ELBOW
WRIST
HIP
KNEE
ANKLE

'Named' Workouts

My Favorites

Fight Gone Bad

§  Wall Balls, 10 ft Target

§  55lbs Kettlebell High Pull

§  75lbs Shoulder Push Press

§  20" Box Jumps

§  Ergo Rowing Machine

For 1-minute at each station do as many reps as you can then immediately move to the next station.  Once all stations are completed, rest 1-minute.  Repeat 3 times.  Add up your total number of reps and calories on the rower for your score.

Filthy Fifty 

§  50 24" Box Jumps

§  50 Jumping Pull-ups

§  50 Kettlebell Swings 36lbs

§  50 Walking Lunges

§  50 Knees to Elbows

§  50 Push Presses, 45lbs

§  50 Back Extensions

§  50 Wall Balls, 20lbs Ball 

§  50 Burpees

§  50 Double Unders

For time, do all 10 exercises 50x's in any order but must complete all 50 reps before moving on.

Tabata Challenge

§  Air Squats

§  Pull-Ups

§  Push-Ups

§  Sit-Ups

§  Ergo Rowing 

For 8 rounds, do 20 seconds of reps and 10 seconds rest for each exercise.  Record your number of reps for each round.  Add up the total of your lowest score for each exercise.


The Benchmark Girls

Angie

§  100 Pull-ups

§  100 Push-ups

§  100 Sit-ups

§  100 Squats

For Time
Complete all reps of each exercise before moving to the next.

Barbara

§  20 Pull-ups

§  30 Push-ups

§  40 Sit-ups

§  50 Squats

5 rounds for time

Chelsea

§  5 Pull-ups

§  10 Push-ups

§  15 Squats

Each min on the min for 30 min

Cindy

§  5 Pull-ups

§  10 Push-ups

§  15 Squats

As many rounds as possible in 20 min

Diane

§  Deadlift 225 lbs

§  Handstand push-ups

21-15-9 reps, for time

Elizabeth

§  Clean 135 lbs

§  Ring Dips

21-15-9 reps, for time

Fran

§  Thruster 95 lbs

§  Pull-ups

21-15-9 reps, for time

Grace

§  Clean and Jerk 135 lbs

30 reps for time

Helen

§  400 meter run

§  1.5 pood Kettlebell swing x 21

§  Pull-ups 12 reps

3 rounds for time

Isabel

§  Snatch 135 pounds

30 reps for time

Jackie

§  1000 meter row

§  Thruster 45 lbs (50 reps)

§  Pull-ups (30 reps)

For time

Karen

§  Wall-ball 150 shots

For time

Linda 
(aka "3 bars of death")

§  Deadlift 1 1/2 BW

§  Bench BW

§  Clean 3/4 BW

10/9/8/7/6/5/4/3/2/1 rep
rounds for time

Mary

§  5 Handstand push-ups

§  10 1-legged squats

§  15 Pull-ups

As many rounds as possible in 20 min

Nancy

§  400 meter run

§  Overhead squat 95 lbs x 15

5 rounds for time

The New Girls

Annie

§  Double-unders

§  Sit-ups

50-40-30-20 and 10 rep rounds; for time

Eva

§  Run 800 meters

§  2 pood KB swing, 30 reps

§  30 pullups

5 rounds for time.

Kelly

§  Run 400 meters

§  30 box jump, 24 inch box

§  30 Wall ball shots, 20 pound ball

Five rounds for time

Lynne

§  Bodyweight bench press (e.g., same amount on bar as you weigh)

§  pullups

5 rounds for max reps. There is NOtime component to this WOD.

Nicole

§  Run 400 meters

§  Max rep Pull-ups

As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

 
                    
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