by CFS | Apr 23, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the clean to wod weight. Power or squat. WOD AGOQ Workout 2 15 minute time cap. 4 rounds for time of: 25 chest-to-bar pull-ups 5 cleans (245,170) *Scaling This workout contains a high volume of chest-to-bar pull-ups and a...
by CFS | Apr 22, 2018 | Kids & Teens WOD
Warm;up: Mixed Tabata: Sit Ups Push Ups Tuck Jumps Light Kettle Bell Swings Pre WOD: Clean and Jerk WOD: In Teams of two AMRAP 12 Leap Frog Style 6 Box Jump Overs 6 Power Cleans 6 Jerks Post WOD CHALLENGE: Handstand Walking...
by CFS | Apr 22, 2018 | News
Britt, Faye & Dani Warm-Up Coach’s choice WOD prep Hand stand walking WOD AGOQ Workout 3 AMRAP 20 50 wall-balls (20,14) 9′ target for ladies. 100 double-unders 15m hand stand walk 100 double-unders 50-cal. row 100 double-unders 15m hand stand walk 100...
by CFS | Apr 21, 2018 | News
Hanna Warm-Up Coach’s choice WOD prep Prep the movements WOD Splitting Hairs for time: Teams of 2. 1 athlete works while the other rests. Athlete 1 Bikes then athlete 2 bikes. Athlete 1 swings then athlete 2 swings. Athlete 1 lunges then athlete 2 lunges....
by CFS | Apr 20, 2018 | News
Congratulations to Hanna & Kathi for getting their Level 2 CrossFit Certifications this past weekend! Warm-Up Coach’s choice WOD prep Prep the lifts. Thruster, snatch & clean to wod weight WOD “Adderall” Option 1(Opens) 0:00 – 10:00 – 1 Mile Run, Max...
by CFS | Apr 20, 2018 | Kids & Teens WOD
Warm-Up Coaches choice WOD prep WOD Middle school high school Row 500m Then 15-12-9 DB Hang power cleans Hand release push-ups Then row 500m Kids 8-10 AMRAP 10 200m row 9 DB hang power cleans 6 DB STOH 3 forward rolls Post Wod Game coaches choice. Post...
by CFS | Apr 19, 2018 | Kids & Teens WOD
Warm-Up Running Warm Up 20 M each High Knees Butt Kickers Side Shuffle Grapevine Broad Jump Tall to falls WOD prep Pistol Squats WOD Run 400 M 30-20-10 Reps Pistol Squats (Alternate legs) Sit Ups Run 400 M Post Wod Game coaches...
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