by CFS | Jun 23, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Burpee Pullups WOD 22-16-10 Burpee Pullups Overhead Plate Lunges Post WOD Game!
by CFS | Jun 23, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD We can work it out (30 minute cap) 800m run 30 KB swings (53,35) 30 wall balls(20,14) 400m sand bag carry(50,35) 30 wall balls(same) 30 KB swings (same) 800m run *Scale load of KB as needed. *Scale...
by CFS | Jun 22, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Wallballs WOD 5 rounds for reps of: 1 minute of box jumps (24, 20) 1 minute of wall-ball shots 1 minute of rowing (calories) Rest 1 minute Post WOD...
by CFS | Jun 22, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Revolution AMRAP 20 1 15ft. rope climb 2 bar muscle ups 4 Power cleans(155,105) 8 box jumps(24,20) Options for rope climbs: 1. 12 ft rope 2. 3 rope pulls = 1 rope climb 3. Cargo net climb Options for bar...
by CFS | Jun 21, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Rope Climbs WOD 10 Minute Ladder 2 Wallballs 2 Box Jumps 1 Rope Climb 4 Wallballs 4 Box Jumps 1 Rope Climb Reps go up by 2 every round. Rope climbs stay the same. Post WOD...
by CFS | Jun 21, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Get Back 400m run 40 burpees 40 ab-mat sit-ups 300m run 30 burpees 30 ab-mat sit-ups 200m run 20 burpees 20 ab-mat sit-ups 100m run 10 burpees 10 ab-mat sit-ups Post WOD Foam roll for...
by CFS | Jun 20, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Deadlift WOD Run 200 M Then 20-15-10-5 Deadlifts Air Squats Then Run 200 M Post WOD Mobilize!
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