by CFS | Jun 8, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Prep Barbell Movements WOD Teams of 2, AMRAP 20: 6 Toe 2 Bar 9 Front squats(35,25) 12 Strict press(35,25) *Partners complete full rounds, then switch. Post WOD Mobilize with lax ball for 4...
by CFS | Jun 8, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Prep Barbell Movements WOD Teams of 2, AMRAP 20: 6 Toe 2 Bar 9 Front squats(35,25) 12 Strict press(35,25) *Partners complete full round, then switch. Post WOD Mobilize with lax ball for 4...
by CFS | Jun 8, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD “Unbreakable” AMRAP 4 21 Box Jump Overs (24,20) 21 Toes-to-Bar 21 Front squats(115,75) Rest 4 minutes AMRAP 4: 15 Box Jump Overs (24,20) 15 Toes-to-Bar 15...
by CFS | Jun 7, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Wallballs WOD AMRAP 10 5 Pushups 6 Toe 2 Bar 7 Wallballs Post WOD Game!
by CFS | Jun 7, 2017 | News
Warm-up Coach’s choice WOD prep Max Hollow hold. *Score is your total time. WOD “Ant Man” Minute 0-5 max cal row Minute 5-6 rest Minute 6-10 max cal bike Minute 10-11 rest Minute 11-14 max burpees Minute 14-15 rest Minute 15 to 17 max Ab-mat sit-ups...
by CFS | Jun 7, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Kettlebell Swings WOD 3 Rounds 1:00 Row 1:00 Kettlebell swings 1:00 Burpees 1:00 Rest *Score is total reps Post WOD Hamstring Stretching
by CFS | Jun 6, 2017 | News
Warm-up Coach’s choice WOD prep Back squat and wall balls. WOD Wonder Dog Minute 0 to 30 build to a 1 rm back squat 5,4,3,2,1,1,1 Rest 30 to 32 then 1 set of max unbroken wall balls(20,14)10ft target for the men. 9ft target for the ladies. *Add 1 lb to...
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