by CFS | Mar 27, 2018 | Kids & Teens WOD
Warm-Up Musical Med Ball WOD prep Prep the power clean WOD Teams of 2. 1 person completes a full round while the other rests. AMRAP 15 12 calorie row 9 Hang power cleans 6 Burpees over the bar Post wod...
by CFS | Mar 27, 2018 | News
Roland Warm-Up Coach’s choice WOD prep 15 minutes to build to a 1 RM Jerk (split jerk or push jerk). Jerk (from the rack) If not going over head 3 rounds of: 1) 6-8 DB Bench Press 2) 15 (CrossOver Symmetry) Back Flies 3) :60 Plank WOD Bottom Feeder AMRAP 15 200m...
by CFS | Mar 26, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the power clean WOD Bottom Dollar 4 minutes 500m row 21 Hang power cleans(115,75) Max cal bike Rest 4 minutes 4 minutes 500m row 15 Hang power cleans(135,95) Max cal bike Rest 4 minutes 4 minutes 500m row 12 Hang power...
by CFS | Mar 25, 2018 | Kids & Teens WOD
Warm-Up 60 Single Unders 15 Sit Ups 15 Push Ups 15 Kettle Bell Deadlifts 15 Jumping Lunges 15 Kipping Swings WOD prep Pull Ups WOD Helen 3 Rounds for time of: Run 400 m 21 Kettle Bell Swings 12 Pull Ups Post WOD Squat...
by CFS | Mar 25, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Tabata for max reps at each station: Chest to bar pull-ups Rest 1 minute Tabata sit-ups Rest 1 minute Tabata seated shoulder presses(75,50) Rest 1 minute Tabata hip extensions Rest 1 minute Tabata jumping...
by CFS | Mar 24, 2018 | News
Warm-Up Coach’s choice Pre WOD Practice the KB floor press. WOD “Pressed for Time” 5 rounds for time of: Run 400 meters 15 KB floor press (70,53) Option 2: 5 rounds for time of: Run 400 meters 15 KB floor press (53,35) Option 3: 4 rounds for time of:...
by CFS | Mar 23, 2018 | Kids & Teens WOD
Warm up: 3 Times through at a Warm Up Pace of: 1 20m Shuttle Run(10up & 10 back) 8 Push Ups 8 Squats 8 Tuck Jumps 8 Inch Worms Wod prep: Medball Clean WOD: AMRAP 8 10 Medicine Ball Cleans 10 Ball Facing Burpees 20 double unders or 40 single unders Post wod: Max...
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