by CFS | Jan 31, 2018 | News
Nap Time Warm-Up Coach’s choice WOD prep Knees to elbows WOD CrossFit Main Site from 1/31/18 For time: 30 overhead walking lunges(45,25) 30 knees-to-elbows 30 abmat sit-ups 30-cal. row 30 sit-ups 30 abmat sit-ups 30 overhead walking lunges(45,25) Option 2: 20...
by CFS | Jan 30, 2018 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Kettlebell Farmers Carry WOD Teams of 2 (last done on 6-20-17) AMRAP 20 (AMRAP 12 kids) 10 x 30 M Farmers carry 100 Jump Ropes 50 Abmats 100 Goblet Lunges 50 Burpees *One athlete works while the other rests Post WOD...
by CFS | Jan 30, 2018 | News
Warm-Up Coach’s choice WOD prep Back squat Build to a heavy 3 WOD Midnight Run Compare score from (Thursday 7/20/17) AMRAP 12: 8 Box jumps (24,20) 8 Ring dips Ascending ladder of Kettlebell Swings by 3s. (53,35) (8/8/3, 8/8/6, 8/8/9, 8/8/12, 8/8/15, 8/818,...
by CFS | Jan 29, 2018 | News
Tracey Warm-Up Coach’s choice WOD prep Skill: Push press WOD Romper Room 5 Rounds: 1:00 Row for Calories 1:00 Push-press (95,65) 1:00 10m Shuttle Runs 1:00 Rest Option 2: 5 Rounds: 1:00 Row for Calories 1:00 Push-press (75,50) 1:00 10m Shuttle Runs 1:00 Rest...
by CFS | Jan 28, 2018 | Kids & Teens WOD
Warm-Up 1 Minute Each of for quality: Ring Rows Squats Kipping Swings AB-mat sit-ups Tuck Jumps WOD prep Dumbbell hang power clean WOD 40 Sit Ups 30 Box Jumps 20 DB Hang Power Cleans 10 Toes to Bar 20 Hang Power Cleans 30 Box Jumps 40 Sit Ups Post WOD Game- Coaches...
by CFS | Jan 28, 2018 | News
Deb Warm-Up Coach’s choice WOD prep 15 minutes to work to a heavy hang squat clean. WOD CrossFit Main site 12-9-6 reps for time of: Hang squat cleans(165,115) Burpee bar muscle-ups *Scaling This workout is a sprint. Pick a load for the clean that allows you to...
by CFS | Jan 27, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Give and Take AMRAP 20 5 Kettle bell swings(53,35) 10 Kettle bell push press(same) 20 single-leg squats, alternating *After every 3 rounds, run 400 meters Option 2: AMRAP 20 10 Kettle bell swings(35,26) 10...
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