by CFS | Jun 2, 2017 | News
Warm-up Coach’s choice WOD prep Deadlifts build to wod weight. WOD 21-15-9 Deadlifts (225,155) Ring Dips 800 M Run after the 21’s 600 M Run after the 15’s 400 M Run after the 9’s Options for ring dips: 1. Scale volume 2. Banded ring dips 3. Bar...
by CFS | Jun 1, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep 400m run for time WOD 3 rounds for time 400m run 12 kettle bell swings 21 box jumps Post WOD Mobilize!
by CFS | Jun 1, 2017 | News
Warm-up Coach’s choice WOD prep Thruster Build to a Heavy 2 WOD 8 Minute Ladder 1 Thruster (115, 80) 2 Toe 2 Bar 2 Thruster 4 Toe 2 Bar 3 Thruster 6 Toe 2 Bar… Option 2: 8 Minute Ladder 1 Thruster (95, 65) 2 Toe 2 Bar 2 Thruster 4 Toe 2 Bar 3 Thruster 6...
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