by CFS | Jul 17, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Pullups WOD 21-15-9 front squats pullups Post WOD mobilize!
by CFS | Jul 16, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Toe The Line Complete for time with a partner: 5,000m Row 100 Push up 200 Sit ups 300 Air Squat *Partners may work at the same time. *1 rower per team. Post WOD Roll out Pecs with lax ball 2 minutes per...
by CFS | Jul 15, 2017 | News
Warm-up Coach’s choice WOD prep Muscle up transition practice & Strict muscle up practice. Double under practice WOD CrossFit Main site from 7/11/17 5 Strict muscle ups 50 double-unders 4 Strict muscle ups 40 double-unders 3 Strict muscle ups 30...
by CFS | Jul 14, 2017 | News
Warm-up Coach’s choice WOD prep Squat Snatch and Squat Clean. Build to Wod Weight. Power snatch and power clean if needed. WOD Rich (30 minute cap) For time: 13 squat snatches (155, 105) Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans...
by CFS | Jul 13, 2017 | News
Warm-up Coach’s choice WOD prep Farmers Carry – Build to WOD Weight WOD Teams of 3 or 4 4 Station Rotation 4 Rounds 1 Minute Work 20 Seconds Rest 1- Farmers Carry (45s, 35s) 2- Box Sled Pushes (2 x 70 KBS, 2 x 53 KBS) 3- Row (cals) 4- Slam balls...
by CFS | Jul 13, 2017 | Kids & Teens WOD
Warm-up Coach’s Choice WOD prep Dumbbell Front Squat WOD 21-15-9 Dumbbell Hang Power Cleans Dumbbell Front Squats Perform 30 Double unders after each set Post WOD Mobilize!
by CFS | Jul 12, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Filthy 50 For time: 50 Box jump 24 50 Jumping pull-ups 50 Kettle bell swings(35,26) 50 Walking Lunges 50 Knees to elbows 50 Push press (45,30) 50 Back extensions 50 Wall balls(20,14) 50 Burpees 50...
Recent Comments