by CFS | May 18, 2018 | News
Hailey Warm-Up Coach’s choice WOD prep Prep the movements WOD Up & Down AMRAP 30 5 Chest to barpull-ups 10 Push-ups 15 Squats 20 ab-mat sit-ups 25 Double unders or 50 singles Option 2: AMRAP 30 5 pull-ups 10 Push-ups 15 Squats 20 ab-mat sit-ups 25...
by CFS | May 17, 2018 | News
Kim Warm-Up Coach’s choice WOD prep Prep the movements WOD Five 4 minute rounds 10 Strict press (95,65) 20/14 calorie row 10 Burpees over the bar *Your score is your slowest time in any of the 5 rounds. Option 2: Five 4 minute rounds 10 Strict press (75,50)...
by CFS | May 16, 2018 | News
Lyle, Scott, Hanna, Alex, Matt Warm-Up Coach’s choice WOD prep Prep the movements WOD Monkey Bite Teams of 2. One person works while the other rests. AMRAP 20 40/30 Calorie bike 200m Plate Carry(45,35) 2 rope Climbs *Divide the reps and calories however...
by CFS | May 16, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata of: Sit Ups Squats Push Ups Knees To Elbows WOD prep Rope Climbs Find DB Thruster Weight WOD 3 Rope Climbs 12 DB Thusters 2 Rope Climbs 8 DB Thusters 1 Rope Climb 4 DB Thusters Post WOD: Mobilize or game....
by CFS | May 15, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “PATTON” 25 Deadlifts (155,105) 400 meter Run 10 Strict Pull-Ups 10 Clean-and-Jerks (155,105) 800 meter Run 10 Strict Pull-Ups 10 Clean-and-Jerks (155,105) 10 Strict Pull-Ups 800 meter Run 10 Clean-and-Jerks...
by CFS | May 14, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the Sntach WOD Cry Me A River for time. 100/70 Calorie row 75 Snatches(75,50) 100 Double unders Option 2: 100/70 Calorie row 75 Snatches(65,45) 200 singles Option 3 AMRAP 15 20/14 Calorie row 10 Power snatches(45,35) 100...
by CFS | May 13, 2018 | Kids & Teens WOD
Warm-Up 3 Rounds 1 Hanstand roll out 5 pull-ups 10 m Lunge walk 5 Burpees WOD prep Deadlifts WOD 4 Rounds Run 400m 16 Deadlifts 12 Burpees over the bar 2 Wall Climbs Post WOD Mobilize coaches...
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