by CFS | Apr 30, 2018 | News
Warm-Up Coach’s choice WOD prep Build to a 3 rep heavy hang power clean or sqat clean. WOD Light Bright AMRAP 12: 25 Double-unders 5 Hang Power Cleans, (155,105) 5 Burpee Box Jump Overs, (24,20) Option 2: AMRAP 12: 25 Double-unders 5 Hang Power Cleans, (135,95)...
by CFS | Apr 30, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Hang power clean WOD 5 rounds AMRAP 3 1 minute rest between rounds. Only complete rounds count. 3 Hang power cleans 6 push-ups 9 Air squats Post WOD: Mobility or game coaches choice....
by CFS | Apr 29, 2018 | News
Alex Warm-Up Coach’s choice WOD prep Muscle up progressions. WOD Nate AMRAP 20 2 muscle-ups 4 handstand push-ups 8 kettlebell swings (70,53) Option 2: AMRAP 20 4 chest to bar pull-ups 4 Box HSPU 8 Kettlebell swings (53,35) Option 3: AMRAP 15 4 pull-ups or ring...
by CFS | Apr 28, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the back squat to your heavy WOD weight. WOD 5 rounds Rest as needed between rounds. Each round is a max effort sprint on the bike and the burpees. 5 back squats (heavy with good form). Then right to the bike and burpees....
by CFS | Apr 27, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata of: Sit Ups Squats Kipping Swings Plank ups WOD prep DB Thrusters WOD 5-10-15 Reps for time of: DB Thusters Pull Ups Row for Cal Burpees Post Wod Max Height Box...
by CFS | Apr 27, 2018 | News
Spartan race 2 weeks away! Warm-Up Coach’s choice WOD prep Prep the movements WOD Hidalgo 2 rounds for time: 200m run 30 Lateral barbell jump overs(over is 1 back is 2. 15 Power Snatches (75,55) 15 Thrusters (75,55) 15 Kettlebell swings (53,35) 15 Thrusters...
by CFS | Apr 26, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the dead lift to WOD weight. WOD Christine 500m row 12 deadlifts 21 box jumps(20″) Post WOD Game-Coaches choice
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