by CFS | Jan 12, 2018 | News
Hanna Warm-Up Coach’s choice WOD prep Prep the the push jerk to wod weight WOD Teacher’s Pet 5 Rounds on the 4 minutes 15/11 cal row 18 push jerks (115,75) 21 Ab-mat sit-ups *Record your times for each round. Option 2: 5 Rounds on the 4 minutes 15/11 cal...
by CFS | Jan 11, 2018 | Kids & Teens WOD
Warm-Up 3 Rounds 10 m Frog hop 5 Burpees 10 m Roving plank 10m zig zag side shuffle through the cones. WOD prep Prep the movements WOD 20 Pullups Run 400m 20 Russian swings Run 400m 20 Slam balls Run 400m 20 Burpees over the bar Run 400m 20 ab-mat sit-ups Run 400m 20...
by CFS | Jan 11, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “20 past 7” for time 20 Deadlifts (275,180) Run 400m 20 Russian swings(70,53) Run 400m 20 Power snatches (115,75) Run 400m 20 Burpees over the bar Run 400m 20 GHD sit-ups or 40 ab-mat sit-ups Run...
by CFS | Jan 10, 2018 | Kids & Teens WOD
Warm-Up 3 Rounds 10 m Frog hop 5 Burpees 10 m Roving plank Zig zag side shuffle through the cones. WOD prep SKILL Elbows to the Wall Drill: Athletes stand facing the wall in their press setup position. Walk forward until elbows just touch the wall without leaning into...
by CFS | Jan 10, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “Team Biking Cindy ” For Time teams of 3 2 athletes work while the other rests. One athlete starts on the bike. The other 2 athletes will complete 1 round of Cindy while the other rests. When an...
by CFS | Jan 9, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice 2 minute double unders or single unders WOD prep Power clean work up to a perfect single. WOD AMRAP 5 15-12-9 Power clean Cal bike Rest 5 minutes AMRAP 5 12-9-6 Power clean Cal bike Post WOD Game coaches...
by CFS | Jan 9, 2018 | News
Jess Warm-Up Coach’s choice WOD prep Skill: Turkish get-up practice. Work up to wod weight WOD Skadoosh AMRAP 20 10 Turkish get-ups(53,35) 15/10 calorie row 10 Hand stand push-ups 20/14 calorie row Option 2: AMRAP 20 10 Turkish get-ups(35,26) 15/10 calorie row...
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