by CFS | Aug 31, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Dumbell Hang Power Cleans WOD 15 Minute Clock Run 800 M Then AMRAP 3 Dumbell Hang Power Cleans 6 Dumbell Front Squats 9 Push Jerks 12 Abmats 1 Rope Climb Post WOD...
by CFS | Aug 31, 2017 | News
Hailey Warm-up Coach’s choice WOD prep Experiment with box jumps in the warm-up. Choose a height that is challenging but allows for minimal rest between reps. Jumping or stepping off the box are both acceptable. For the squat clean build up to a weight that...
by CFS | Aug 30, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements at a pace that is about 80 to 85% of your max speed. 30 seconds max burpees rest 30 seconds 30 seconds max cal bike rest 30 seconds 30 seconds max sit-ups If you can hit the numbers as prescibed below perform it...
by CFS | Aug 29, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Push Press WOD AMRAP 9 5 Toes to Bar 7 Push Press 9 Box Jumps Post WOD Plate Push Relay
by CFS | Aug 29, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Back squats 5 x 5 across(80 to 85% of 1rm) After each set of squats perform a set of 10 walking KB lunges(AHAP) *Rest as needed between sets. After party: Team sled push each person pushes the sled 10m 5x....
by CFS | Aug 28, 2017 | News
Warm-up Coach’s choice WOD prep Attempt a max-rep set for 90 seconds. Consider using the following chart as a guideline to determine which scale to use for double-unders: 75+ = perform as prescribed 25-75 = perform the Option 2 rep scheme Less than 25 = Option 3...
by CFS | Aug 27, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Overhead Squat WOD 3 Rounds 50 Double Unders 15 Over Head Squats 10 Deadlifts (same weight) Post WOD Game!
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