by CFS | May 19, 2017 | News
Warm-up Coaches choice WOD prep Power snatch Build to WOD weight WOD “Sailing” 6 Rounds for time: 3 Power Snatches (135,95) RX+(155,105) 2 Rounds of Cindy 1 Rope Climb, 15 ft * 1 round of Cindy is 5 pull-ups, 10 push-ups and 15 squats. Option 2: 6 Rounds...
by CFS | May 18, 2017 | Kids & Teens WOD
Warm Up Coach’s Choice WOD Prep Dumbbell Snatch WOD 400 M Run 22-16-10 Dumbbell Snatch (Form) Ring Dips 400 M Run Mobilize!
by CFS | May 18, 2017 | News
Warm-up Coach’s choice WOD prep Complex- 15 minutes to build to your heaviest wod weight, heavier if capable. Above Knee Power Clean Below Knee Power Clean Reverse Lunge each leg WOD Ooh la la 30 Reverse Front Rack Lunges (75, 50) 200 M Run 20...
by CFS | May 17, 2017 | Kids & Teens WOD
Warm Up Coach’s Choice WOD Prep Rope Climbs WOD AMRAP 10 20 Jump Ropes 5 Burpees 1 Rope Climb Mobilize!
by CFS | May 17, 2017 | News
Warm-up Coach’s choice Wod prep Work your way up to a heavy DB turkish get-up Wod Hot Legs for time 22-16-10 Alternating Dumbbell Snatch (50,35) Box jumps (24,20) Dumbbell Weighted Ab-mat sit-ups(same) Then Cal Bike (40, 30) *Scale the weight of Dumbbell as...
by CFS | May 16, 2017 | Kids & Teens WOD
Warm Up Coach’s Choice WOD Prep Chest to Bar Chin Ups 3,3,3,3,3 WOD 4 Rounds Rotate Stations Walking Lunges Abmats Wallballs 30 Seconds Work 15 Seconds Rest Game!
by CFS | May 16, 2017 | News
Warm-up Coach’s choice Wod prep Front Squat – 20 minutes to build to a heavy 2 5,4,3,2,2 WOD Downtown Train (20 minute cap) 50-40-30-20-10 Wallballs (20, 14) Perform 30 Double Unders after each set of wall balls Option 2: 50-40-30-20-10 Wallballs...
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