by CFS | Jun 12, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Overhead Squats WOD 10-8-6-4-2-4-6-8-10 Overhead Squats Hand Release Pushups Post WOD Game!
by CFS | Jun 12, 2017 | News
Warm-up Coach’s choice WOD prep Dumbbell Snatch WOD Peanut (Happy 17th Birthday Hailey!) 5 Rounds 40s work: 20s rest 1. Burpees 2. DB Snatch (50,35) 3. Sit-ups 4. Bike 5. Pull-ups *Scale load as needed. Post WOD Lax ball upper hamstring seated on a box 2...
by CFS | Jun 12, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Deadlift WOD Run 800 M 21-15-9 Deadlifts Box Jumps Run 800 M Post WOD Mobilize!
by CFS | Jun 11, 2017 | News
Warm-up Coach’s choice WOD prep Ring Dips WOD 800 M Run 50 Wall balls(20,14) 40 Ring Dips 50 Wall balls(same) 800 M Run Option 2: 800 M Run 50 Wall balls(14,10) 40 Ring Dips with bands 50 Wall balls(same) 800 M Run Option 3: 800 M Run 25 Wall balls(10,5)...
by CFS | Jun 10, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Smashing Pumpkins 6 rounds of: 1 minute of rowing 1 minute of Slam balls(20,15)(rx+(40,30) 1 minute of double-unders 1 minute rest *Try for as many Cals/reps as possible of EACH exercise, not just total...
by CFS | Jun 9, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Rope Climbs WOD 14 Minute Clock Run 800 M (400 Kids) Then Ladder 1 Rope Climb 8 Abmats +2 Burpee Broad Jump (6,4) Each Round, add an additional 2 Burpee Broad Jumps Post WOD...
by CFS | Jun 9, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Teams of 2. 1 person works while the other rests. Divide the runs and reps however you like. 5 rounds 800m run 30 Russian KB swings(70,53) 30 STOH (115,75) *Scale loads as needed Post WOD Foam roll for...
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