by CFS | Jul 31, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Take me to the River Teams of 2 Alternate Movements until completed 10 rounds (total) For Time 200 M Run 20/15 Calorie Row 15 Box Jump Overs (24,20) 20 Ab-mat sit-ups 20 Kettlebell Swings (53,35) *Scale...
by CFS | Jul 30, 2017 | News
Warm-up Coach’s choice WOD prep Warm up the thruster to wod weight. WOD Main site 6/8/17 10 1-minute rounds of: 3 Thrusters(185,120) 60-yard shuttle sprint (5 yards, 10 yards, 15 yards) Max-reps chest-to-bar pull-ups Rest 2 minutes between rounds. *Record number...
by CFS | Jul 30, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Strict Pullups 4,4,4,4 WOD 10 Minute Ladder 2 Pullups 2 Wallballs 2 Kettlebell Swings Add 2 reps every round Post WOD Mobilize!
by CFS | Jul 29, 2017 | News
Warm-up Coach’s choice WOD prep Dead lift Build to a heavy 5 WOD Under Tow 10 Minute Ladder 2 Deadlifts (225, 155) 2 Toe 2 Bar 2 Wallballs (20, 14) 4 4 4 … add 2 reps each round. Toe to bar options: 1. Knees to 90 2. Supine Toes to Dumbells 3. Ab-mat...
by CFS | Jul 28, 2017 | News
Warm-up Coach’s choice WOD prep Handstand Pushup and rope climbs practice. WOD Hand Crank AMRAP 20 2 Rope Climbs 10 Handstand Push-ups 400 M Run Option 2: 2 rope climbs 10 box hand stand push-ups 400m run Option 3: 6 rope pulls 10 seated dumbbell strict...
by CFS | Jul 27, 2017 | News
Warm-up Coach’s choice WOD prep Power Clean + 2 Hang Power Cleans Build to a perfect set WOD Wonka 21 – 15 – 9 Hang Power Cleans (135, 95) Burpees over the Bar *Complete a 500 M Row after each round Load options: 1. 115,75 2. 95,65 Rep options:...
by CFS | Jul 27, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Strict Pullups WOD 5 Rounds: 30 M KB Front Lunge 15 Box Jumps Post WOD Game!
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