by CFS | Jun 16, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Off sides 4 rounds for time of: 30 push-ups 20 front squats (115, 80) 20 push presses (same) 30 GHD sit-ups or 30 Ab-mat sit-ups Coaches notes:Athletes that choose the GHD must do them in their warm-ups...
by CFS | Jun 15, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Handstand Pushups WOD 10-8-6-4-2-4-6-8-10 Handstand Pushups Cal Bike (2x, 1.5x) Post WOD Mobilize!
by CFS | Jun 15, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Teams of 2. One person works while the other rests. Divide the cals and reps however you like. Penalty Box AMRAP 30 Cal Row (100, 70) 10 x 50 M KB Farmers Carry (70,53) On the turf. 10 x 200 M...
by CFS | Jun 14, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Strict Pullups WOD 21-15-9 Box Jumps Jumping Pullups Run 200 M after each round Post WOD Game!
by CFS | Jun 14, 2017 | News
Warm-up Coach’s choice WOD prep Handstand Push-ups WOD Hand Check 10-8-6-4-2-4-6-8-10 Handstand Push-ups Cal Bike (M) 20-16-12-8-4-8-12-16-20 (W)15-12-9-6-3-6-9-12-15 Options for Hand stand push-ups: 1. Scale volume 2. Box HSPU 3. Dumbbell strict press...
by CFS | Jun 13, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Shoulder to Overhead WOD 12 Minute Clock 50 Jump Ropes Then AMRAP 10 Medball Shoulder to Overhead 10 Abmats 10 Medball Squats 10 Abmats Post WOD...
by CFS | Jun 13, 2017 | News
Warm-up Coach’s choice WOD prep Deadlift Build to a heavy 4 WOD 21-15-9 Dead lifts (225, 155) Perform 50 Double Unders after each round. Option 2: 21-15-9 Dead lifts (205, 135) Perform 50 Double Unders after each round. Option 3: 15-12-9 Dead lifts (135, 95)...
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