by CFS | Nov 11, 2017 | News
Warm-up Coach’s choice WOD Prep Team KB farmers carry relay.(70,53) Teams of 2 or 3 complete 600m. Switch every 50m. 25m up/25m back. STRENGTH: Super sets (a superset is when you do two exercises back to back with little to no rest between them.) WOD DB...
by CFS | Nov 10, 2017 | Kids & Teens WOD
Warm-Up At a Warm Up Pace: 5 Squats into 5 Forward Rolls 5 Push Ups into 10 walking lunges twists 5 V-ups into 5 Broad Jumps 10 Lateral hurdle Hops into 10 Spidermans turn outs WOD prep 40m sprint for time Skill: Knees to elbows WOD MS/HS AMRAP 7 10 Overhead walking...
by CFS | Nov 10, 2017 | News
Warm-up Coach’s choice WOD Prep Pull-ups WOD Ghidorah Teams of 3 100 pullups or ring rows 120 Plate burpees 800m run as a team 120 Plate burpees 100 pullups or ring rows *One person works at a time on burpees and pullups *Partition as needed. *Wear a vest if...
by CFS | Nov 10, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Veterans Day Hero Wod Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the...
by CFS | Nov 9, 2017 | News
Warm-Up 2 rounds 20 double unders oor 40 singles 3 hand stand Kick ups 15m KB farmers carry 10 ring rows 10 air squats 1 rope climb WOD prep Hang squat clean WOD AMRAP 12 30 mountain climbers 15 box jumps (24,20) 5 hang squat clean(95,65) Post WOD...
by CFS | Nov 9, 2017 | Kids & Teens WOD
Warm-Up 3 Rounds 3 Cartwheels -> 10 m Line hop -> 10 m Lunge walk -> Zig zag Bear crawl WOD prep Kettle bell Sumo Deadlift High Pull WOD: AMRAP 7 7 Sumo Deadlift High Pulls 5 Burpees 3 Ring rows GAME Barnyard Upset This game is a variation on Sharks &...
by CFS | Nov 8, 2017 | News
Happy Birthday Elizabeth Warm-up Coach’s choice WOD Prep 1,1,1,1,1 power clean. work up to a heavy single. WOD 3 5-minute rounds for max reps at each station: From 0:00-2:00, run 200 meters Max power cleans(135,95) From 2:00-3:00 Burpees From 3:00-4:00, Ab-mat...
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