by CFS | Jan 16, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the Clean & Jerk to Wod weight. Skill: Practice rope climbs. WOD Teams of 2. 1 athlete works while the other rests. 30 Burpees over the bar 20 Clean & Jerks 70 calorie bike 10 Rope Climbs 70 calorie bike 20 Clean...
by CFS | Jan 16, 2018 | News
Kenny CrossFit Warm-Up Coach’s choice WOD prep Back squat build to a heavy 5 WOD Tabata something else Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8...
by CFS | Jan 15, 2018 | News
Reaper Warm-Up Coach’s choice WOD prep Prep the Clean & Jerk to Wod weight. WOD “Don’t Fear the Reaper” Teams of 2. 1 person works while the other rests. Divide the reps however you like. 30 Clean & Jerks (135,95) 2 mile...
by CFS | Jan 15, 2018 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Overhead Walking plate lunges WOD AMRAP 12 10 Overhead walking plate Lunges steps 8 Toe 2 Bar or knees to 90 6 Burpee box jumps at 12 minute mark 200 single unders or 100 double unders Kids 8-10 AMRAP 8 10 Overhead plate...
by CFS | Jan 14, 2018 | News
Row for your life.. Warm-Up Coach’s choice WOD prep Skill: Kettle bell swing WOD “Rowing Zombie” 80/60 calorie row 21-15-9 Wall Balls Kettlebell swings(70,53) 80/60 calorie row Option 2: 80/60 calorie row 21-15-9 Wall Balls Kettlebell swings(53,35)...
by CFS | Jan 13, 2018 | News
Kevin Warm-Up Coach’s choice WOD prep Bench press Work to a heavy set of 5 WOD “Front to Back” 3 Rounds, Not for Time: 10 Strict Toes to Bar or v up toe touches 20 Romanian Deadlifts (45,35) 30 hollow rocks 40 Banded Good Mornings Cash out:: Group 1 mile easy...
by CFS | Jan 12, 2018 | Kids & Teens WOD
WARM UP: 10 Squats—> Forward Rolls 10m 10 Sit Ups—> Lunge Walk 10m 10 Push Ups—> Bear Crawl 10m 10 Tuck Jumps—> Hurdle Over step, Hurdle Under Step WOD Prep: SKILL: DB Thrusters WOD: 21-15-9 Reps for time of: Thrusters AB-mat sit-ups Single jump...
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