by CFS | Jul 21, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD AMRAP 5: 40/30 cal bike Buy-In 12 Deadlifts (185,135) 12 Barbell Burpees Rest 5:00 AMRAP 5: 35/25 cal bike Buy-In 9 Deadlifts (225,155) 9 Barbell Burpees Rest 5:00 AMRAP 5: 25/15 cal bike Buy-In 6 Deadlifts...
by CFS | Jul 20, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements. WOD Wall Banger 6 Rounds for time of: 200m Run 15 Wallball Shots (20,14) 10 Push Press (95,65) 5 DB weighted strict pull-ups (25,15) *Scale loads as needed Option 2: 6 Rounds for time of: 200m Run 15 Wallball...
by CFS | Jul 20, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Kettlebell swings WOD 2 Rounds 2 Min AMRAP: 7 Wall Ball 7 KB Swing (rest 1 minute) 2 Min AMRAP: 7 KB Swing 7 Burpees (rest 1 minute) 2 Min AMRAP: 7 Burpees 7 Wall Ball rest Post WOD...
by CFS | Jul 19, 2017 | News
Warm-up Coach’s choice WOD prep Max height box jump WOD Midnight Run AMRAP 12: 8 Box jumps (24,20) 8 Ring dips Ascending ladder of Kettlebell Swings by 3s. (53,35) (8/8/3, 8/8/6, 8/8/9, 8/8/12, 8/8/15, 8/818, 8/8/21…..) Options for ring dips: Bands, or bars....
by CFS | Jul 18, 2017 | News
Warm-up Coach’s choice WOD prep 15 minutes to work your way up to a heavy squat clean + 1 front squat. WOD Get with the program 3 Rounds for time 10 Front Squats (155,105 ) From the floor 400 meter Run *Scale load as needed. 65 to 70% of wod prep...
by CFS | Jul 18, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Hang Power Clean WOD 15 Minute Clock Run 800 M Then AMRAP 5 Hang Power Cleans 10 Pushups 10 Box Jumps Post WOD Game
by CFS | Jul 17, 2017 | News
Warm-up Coach’s choice WOD prep 15 minutes to build to a heavy dumbbell Turkish get-up on each arm. WOD Don’t Hold Your Breath 22-16-10 Burpees Alternating dumbbell snatches(50,35) Toes to bar Post WOD Banded overhead distraction 2 minutes per side....
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