by CFS | May 23, 2017 | Kids & Teens WOD
Warm-up Coach’s choice Wod prep Sumo Deadlift 6,6,6,6,6 WOD 3 Rounds 400 M Row 15 Kettlebell Swings 20 Box Jumps Post Wod Game!
by CFS | May 23, 2017 | News
Warm-up Coach’s choice WOD prep Prep the squat WOD “Back Squat Series” EMOM 5 5 Squats (135,95) Rest 1 minute EMOM 5 4 Squats (185,125) Rest 1 minute EMOM 5 3 Squats (205,135) Rest 1 minute EMOM 5 2 Squats (225,150) Rest 1 minute EMOM 5 1 Squat...
by CFS | May 22, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Front Squat Build to a Perfect 3 WOD 21-15-9 Toe 2 Bar Front Squat Post Wod Mobilize!
by CFS | May 22, 2017 | Kids & Teens WOD
Warm-up Coach’s choice Wod prep Warm up Hang power clean and push press to WOD weight WOD 3 Rounds 400 Meter Run 20 DB Hang Power Clean 20 DB Push Press Post WOD Mobility
by CFS | May 21, 2017 | News
Warm-up Coach’s choice WOD prep 15 minutes to buid to a heavy complex: 1 Hang clean from pockets 1 Hang clean from mid thigh (one second pause) 1 Hang clean from above knee(one second pause) 1 Strict press 1 Push press WOD One Eyed Jacks For time 3 rounds 400m...
by CFS | May 20, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD You Wear it Well 7 Rounds 1 Minute max cal row 1 Minute Rest 1 Minute max burpees over rower 1 Minute Rest 1 Minute max ab-mat sit-ups 1 Minute Rest (Rx + GHD sit-ups) If you perform full range of...
by CFS | May 19, 2017 | Kids & Teens WOD
Warm Up Coach’s Choice WOD Prep Handstand Kick Ups WOD 12 Minute Ladder 4 Line Shuttle Sprint 8 Russian Kettle Bell Swings 1 Wall Walk (add 1 Wall Walk Each Round) Game!
Recent Comments