by CFS | Jul 6, 2017 | Kids & Teens WOD
Warm-up Coach’s Choice WOD prep Pullups WOD 15 Minute Ladder 300 M Row 2 Pullups 4 Wallballs 300 M Row 4 Pullups 8 Wallballs 300 M Row 6 Pullups 12 Wallballs As far as possible Post WOD...
by CFS | Jul 6, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD J.A.R.V.I.S 5 Rounds for time. 15/10 cal row 15 Burpee box jumps(24,20) 15 Wall Balls (20,14) Athletes Note: This is a great day to work on your unbroken wall balls. If you know you’ll do them...
by CFS | Jul 5, 2017 | News
Warm-up Coach’s choice WOD prep 2 minute double unders WOD Winter Soildier AMRAP 15: 15 Toes-to-Bar 15 Hand Release-Push-ups 150m KB Farmers Carry (70’s,53’s) Toe to bar options: 1. Knees to 90 2. Supine toes to dumbbells. 3. AB-mats *Scale volume of toes...
by CFS | Jul 4, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Overhead Lunges WOD 10-12-14-12-10 Overhead Plate Lunges Burpee Box Jumps Post WOD Game!
by CFS | Jul 4, 2017 | News
Warm-up Coach’s choice WOD prep Bench press work up to a heavy single. Thruster work up to a heavy single. WOD EMOM 10: Odd Minutes: 200m Run Even Minutes – 5 Thrusters @70 to 75% of your heavy single thruster. *Thrusters should be unbroken. Post WOD Lax ball...
by CFS | Jul 3, 2017 | News
Happy 4th of July! Warm-up Coach’s choice WOD prep Prep the movements WOD Captain America (50 minute cap) Team of 2 divide the reps, row and run however you like. With a running clock Buy in 1776 meter row then AMRAP 10 Pull-ups 20 Barbell STOH(45,35) 30 Air...
by CFS | Jul 3, 2017 | Kids & Teens WOD
Warm-up Coach’s Choice WOD prep Pullups WOD 25 Minute Clock 800 M Run 5 pullups 10 pushups 15 squats (kids do 15 minutes, 400 m run) Post WOD Mobilize!
Recent Comments