by CFS | Feb 24, 2018 | News
John Warm-Up Coach’s choice WOD prep EMOM 8 Pick 1 goat (Movement should be no longer than 30 seconds) “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn...
by CFS | Feb 23, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata Super Slow Squats Plank Ups Lateral Hops Sit Ups Tuck Jumps Toes to Bar Push Ups Jumping Squats WOD prep Hang Squat Snatch WOD For Time: 10-9-8-7-6-5-4-3-2-1 Hang Squat Snatch Sit Ups *200m run after the odd reps. Post WOD Game Musical...
by CFS | Feb 23, 2018 | News
Kim Warm-Up Coach’s choice WOD prep Prep the movements WOD Sand Storm Teams of 2. 1 person works while the other rests. Divide the runs and rep up however you like. For Time: 400m run sand bag run (50,35) 50 Sand bag front squats (50,35) 50 Burpee over the...
by CFS | Feb 23, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements. WOD Workout 18.1 Rx’d: (Ages 16-54) AMRAP 20: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row Men use 50-lb. dumbbell Women use 35-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging...
by CFS | Feb 21, 2018 | News
Warm-Up Coach’s choice WOD prep Power clean. Build to wod weight. WOD Down Pour(Courtesy of CFNE) 3 Rounds: 500 Meter Row 12 Power Cleans (155/105) 50 Double Unders Option 2: 3 Rounds: 500 Meter Row 12 Power Cleans (135,95) 50 Single Unders Option 3: 3 Rounds:...
by CFS | Feb 20, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata of: Squats Push Ups Double Unders Jumping Lunges WOD prep DB turkish get-ups. WOD 3 Rounds for time of: 22 DB single arm Push Jerks 16 Box Jumps 10 Weighted DB Goblet Lunge Steps Post WOD...
by CFS | Feb 20, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the over head squat WOD Nancy 5 rounds for time 400m run 15 Over head squats(95,65) Option 2: 5 rounds for time 400m run 15 Over head squats(75,50) Option 3: 4 rounds for time 400m run 15 goblet squats(53,35) Post WOD Banded...
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