by CFS | Jan 26, 2018 | Kids & Teens WOD
Warm-Up Med Ball Warm Up WOD prep KB Sumo Deadlift High Pull WOD AMRAP 10 5 Push Ups 10 Sumo Deadlift High Pulls 15 Double Unders CHALLENGE 500 m row for time 8-10 Year olds 250 m row for time Post WOD Game coaches...
by CFS | Jan 26, 2018 | News
Happy 16th birthday to Alex! Warm-Up Coach’s choice WOD prep Prep the power clean to wod weight. WOD Big AL Teams of 2. Divide the reps however you like. 16 power cleans (205,135) 16 rounds Cindy Then Double Annie 100 80 60 40 20 Double unders Sit-ups 1 round of...
by CFS | Jan 25, 2018 | Kids & Teens WOD
Warm-Up Row 500m then 3 rounds 5 Dumbbell dead lifts each arm 5 Dumbbell push press each arm 5 Inch worm cobras Start light with the dumbbells and increase weight each round if capable. WOD prep Skill dumbbell snatch WOD 18.Zero Scaled Option 1 (Ages 16-54) 21-15-9...
by CFS | Jan 25, 2018 | News
Sam Lamp Warm-Up Row 500m then 3 rounds 5 Dumbbell dead lifts each arm 5 Dumbbell push press each arm 5 Inch worm cobras Start light with the dumbbells and increase weight each round if capable. WOD prep Skill dumbbell snatch WOD 18.Zero 21-15-9 reps for time of:...
by CFS | Jan 24, 2018 | Kids & Teens WOD
Warm-Up 1 Minute Each of: Ring Rows Squats Kipping Swings Sit Ups Tuck Jumps WOD prep Skill: Box jump efficiency. WOD For time: 25 Sit Ups 20 Box Jumps 15 Hang Power Cleans 10 Push-ups 15 Hang Power Cleans 20 Box Jumps 25 Sit Ups Post WOD Game coaches...
by CFS | Jan 24, 2018 | News
Warm-up Coach’s choice WOD prep Dead lift build to wod weight WOD “Beatin’ around the Bush” 3 Rounds for time of: 21 Calorie Row 14 Handstand Push-ups 7 Deadlifts (315, 205) Option 2: 3 Rounds for time of: 21 Calorie Row 14 Box Handstand...
by CFS | Jan 23, 2018 | Kids & Teens WOD
Warm-Up 2 rounds 7/10 cal row 5 medball squats 10 Russian swings(Increase weight round 2) 10 box step ups(round 2 5 box jumps) 5 Barbell or dumbbell push press WOD prep Prep the movements WOD (This will be done in 2 heats) 3 rounds 1 minute rest between rounds...
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