by CFS | Dec 27, 2017 | News
Warm-Up Coach’s choice WOD prep Partner Left/Right punches gloves on. Alternating knees to gloves Alternating upper cuts gloves on. Alternating hooks gloves on. WOD Rocky Buy in 500 single unders Teams of 2. 1 athlete completes a full round while the other...
by CFS | Dec 26, 2017 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Stocking Stuffer 5 rounds for time 30 Wall balls(20,14) 30 Russian KB swings(70,53) 30 Box jump overs(24,20) 30 HSPU or DB press(30,20) 30/21 cal row *Rest 1 minute between rounds * Reps go down by 5 after...
by CFS | Dec 26, 2017 | News
Warm-Up Coach’s choice WOD prep Power Snatch. Work up to a perfect single. 1-1-1-1-1-1-1 Skill: Double unders. WOD Amrap 10 minutes of: 30 Double-unders 15 Power Snatches Option 2: Amrap 10 minutes of: 30 Double-unders 15 Power Snatches Option 3: Amrap 10...
by CFS | Dec 25, 2017 | News
Warm-Up Coach’s choice WOD prep Power Snatch. Work up to a perfect single. 1-1-1-1-1-1-1 *Squat if capable Skill: Double unders. WOD CrossFit Open Workout (14.1/11.1) Amrap 10 minutes of: 30 Double-unders 15 Power Snatches, (75,55) Option 2: Amrap 10 minutes of:...
by CFS | Dec 25, 2017 | News
by CFS | Dec 23, 2017 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “12 Days of Christmas” (1)Rope Climb (12 sets) (2)Shoulder to over head (115,80)(11 sets) (3)Front Squats (115,80)(10 sets) (4)Hang Power cleans (115,80)(9 sets) (5)HR push-ups(8 sets) (6)Abmat sit-ups(7...
by CFS | Dec 22, 2017 | Kids & Teens WOD
Warm-Up 5 Push Up 5 Forward Rolls 10 Lateral Hops 10 Walking lunges 5 Toes to Bar 10 Toy Soldier Walks 10m Broad Jumps 10 See Saw partner banded Squats *With a partner, stand facing one another each an end of a resistance band. With both partners keeping the arms...
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