by CFS | Apr 19, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements. WOD CrossFit Main site Option 1: (Opens) AMRAP 25 20 push-ups 30 sit-ups 40-cal. row *Reduce the number of reps of each exercise in this longer AMRAP so you can keep moving with very little rest. Option...
by CFS | Apr 18, 2018 | News
Team work! Warm-Up Coach’s choice WOD prep Prep the movements WOD “Juggernaut” Teams of 4-5 5 Minutes at Each Station: Max meter Yoke Push (25m up/25m back) Max meter Sled Pull Max Calorie Bike Max Slam balls(30,20) Max Tire flips(525,300) *No rest...
by CFS | Apr 18, 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...
by CFS | Apr 17, 2018 | Kids & Teens WOD
Warm-Up Coaches choice WOD prep Dead lift- build to a heavy 2 WOD 5 rounds for time: 6 Dead lifts 8 push-ups 10 Box jumps Post Wod Mobility
by CFS | Apr 17, 2018 | News
Leo Warm-Up Coach’s choice WOD prep Back squat. 20 minutes to work up to a heavy 5. WOD Beguiled Option 1 & 2 (Opens & Performance) Alternating On the Minute x 14 (7 Rounds): Odd – 50 double unders Even – Max wall balls (20,14) Option 3: Fitness...
by CFS | Apr 16, 2018 | News
Tracey Warm-Up Coach’s choice WOD prep Build to Heavy Single clean & jerk. WOD For Time 6 minute cap Grace 30 Clean and Jerks (135,95) Option 2: 30 Clean and Jerks (115,75) Option 3: AMRAP 6: 6 Clean and Jerks (95,65) 30 Single Unders Endurance &...
by CFS | Apr 16, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the movements WOD 6 Rounds For Time 100 m Turf run 6 DB Goblet Squats 100m Turf run 12 1 arm DB Push Press 100m Turf run 6 sit-up burpees Post WOD Game coaches choice. ...
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