by CFS | May 23, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Divide the class into 2 teams. Each team will Carry a 65lb stone 400m for time. WOD “Boat Race” 3 Rounds For Time: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds Total time is your score. Post WOD...
by CFS | May 22, 2018 | News
Dana Warm-Up Coach’s choice WOD prep Prep the movements WOD Regionals Event 5 For time: 50 handstand push-ups 50 toes-to-bars 50-cal. bike 50 dumbbell box step-overs 50-ft. right-arm dumbbell overhead lunge 50-ft. left-arm dumbbell overhead lunge Men: 70-lb....
by CFS | May 21, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “Down with the Sickness” With a 30 minute clock. Teams of 2. 1 person completes a full round while the other rests. Minute 0 to 20 AMRAP 10 Medball cleans 20/14 Calorie Row 10 Burpee pull-ups...
by CFS | May 21, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the movements WOD With a 30 minute clock. Teams of 2. 1 person completes a full round while the other rests. Minute 0 to 20 AMRAP 10 Medball cleans 20/14 Calorie Row 10 Burpee pull-ups Minute 20 Team 1 mile run. ...
by CFS | May 20, 2018 | News
Warm-Up Coach’s choice WOD prep 10 minutes to build to a heavy clean and Jerk. Practice jump rope between sets. WOD “Double Crossed” For Time: 10-9-8-7-6-5-4-3-2-1: Clean and Jerks (115,80) 30 Double Unders After Each Set Option 2: For Time:...
by CFS | May 19, 2018 | News
Come and get it! Warm-Up Coach’s choice WOD prep Prep the movements WOD Butter Cup For time: Teams of 2. 1 person works while the other rests. 200/150 Calorie Bike(175 guy/girl team) 150 Wall Balls (20,14) 75 Kettle bell swings (70,53) 50 Burpee Box Jump...
by CFS | May 18, 2018 | Kids & Teens WOD
Warm-up Medicine Ball Warm Up WOD Prep: SKILL: Pull Ups, Kip Swings WOD: Partner WOD: AMRAP 13 Partner 1: Run 400 m Partner 2: AMRAP 5 Pull Ups 10 Push Ups 15 Squats Post WOD: Coaches choice...
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