by CFS | Mar 16, 2018 | News
Wear your green to celebrate the day. If you like bring a Guinness to toast the day after the WOD! Warm-Up Coach’s choice WOD prep Prep the movements WOD Bear down with Annie 50-40-30-20-10 Reps For Time Double-Unders Sit-Ups *Perform 1 sand bag bear...
by CFS | Mar 16, 2018 | Kids & Teens WOD, News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Workout 18.4 Diane 21-15-9 reps of: Deadlifts, 225 lb. / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 lb. / 205 lb. 50-ft. handstand walk after each set Time cap: 9 minutes Scaled: (Ages...
by CFS | Mar 15, 2018 | Kids & Teens WOD
WARM UP: Jog 400 M Then 1 Minute of Plank 1 Minute of Jump Rope 1 Minute of Kipping Swings 1 Minute of KB Bottoms Up Presses 1 Minute of Banded Good Mornings Pre WOD: SKILL: Push Press WOD: 3 Rounds for time (5) 20m shuttle runs 5 Toes to Bar 10 Push Press 15 Double...
by CFS | Mar 14, 2018 | News
Warm-Up Coach’s choice WOD prep WOD “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 “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 | Mar 13, 2018 | Kids & Teens WOD
Warm-Up 3 Rounds 2 Cartwheels -> 5m Line hop -> 5m Crab walk WOD prep Dumbell hang power clean WOD AMRAP 16 Teams of 2. 1 athlete completes a full round while the other completes 20 ab-mat sit-ups. Then switch. 6 DB Hang power cleans 8 Box jump overs 10/7...
by CFS | Mar 13, 2018 | News
Warm-Up Coach’s choice WOD prep 12 minutes to work your way up to a 3 rep heavy thruster. WOD Geo Storm 5 rounds for time of: (20) 20m shuttle runs 15 thrusters (95,65) Scaling: This is a medium-length workout that will be very metabolically challenging. Reduce...
by CFS | Mar 13, 2018 | News
You can also view The Sugar Coated documentary on Netflix.
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