by CFS | Sep 18, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Hang Power Clean WOD Middle School/High School 8 Minute Ladder 2 Hang Power Cleans 2 Burppes over the bar 2 toes 2 bar *Add 2 reps each round Kids 8-10 3 rounds for time 8 DB hang power cleans 8 Burpees over a hurdle 8 toes to bar...
by CFS | Sep 17, 2017 | News
Fun times at the 2017 North East Masters Comp Elizabeth, DT, John, Eric, Dawn, Sam & Jess Way to compete Masters Athletes! Warm-up Coach’s choice WOD prep Squat Snatch Build to a perfect 3 WOD Defender 15-12-9 Squat Snatch (95, 65) Toe 2 Bar Box Jumps...
by CFS | Sep 16, 2017 | News
Kevin Warm-up Coach’s choice WOD prep With a running clock accumulate 4 minutes in a dead hang on a pull-up bar as a team. One team mate works while the other rests. Once you reach the 4 minutes you may start the wod. Your time for the wod will...
by CFS | Sep 15, 2017 | News
Bill and Tan (Caption contest. What are they thinking? Post to comments) Warm-up Coach’s choice WOD prep Practice double unders and warm up the dead lift to wod weight. Use 85-90% of 1rm as a guide. WOD Dead Annie 50-40-30-20-10 Double unders Ab-mat...
by CFS | Sep 15, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep handstands WOD Teams of 2 AMRAP 20 10 Handstand Pushups 400 M Row 30 ball slams 20 partner medball abmats Post WOD game!
by CFS | Sep 14, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Hellen 3 rounds for time 400m run 21 KB swings(53,35) 12 Pull-ups Pull-ups options: 1. Banded pull-ups 2. Barbell pull-ups 3. Ring rows *Scale kettle bell load as needed Post WOD Lax ball pecs 2 minutes per...
by CFS | Sep 14, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Ring Dips WOD AMRAP 12 5 ring dips 100 m sand bag run 5 high box jumps Post WOD mobilize!
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