by CFS | May 13, 2018 | News
The CrossFit gang at the Spartan! Warm-Up Coach’s choice WOD prep Dumbell Thrusters build to a heavy 3 WOD Hang Tight 3 rounds for time fast and heavy 400m run 21 Dumbell thrusters 15 Toes to bar 400m run 18 Dumbell thrusters 12 Toes to bar 400m...
by CFS | May 12, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD 5-10-15-20 Reps For Time Burpee Pull-Ups Wall Ball Shots (20,14)(10′, 9′) DB Snatches x2 (50,35) Option 2: 5-10-15-20 Reps For Time Burpee Pull-Ups Wall Ball Shots (20,14)(10′, 9′) DB...
by CFS | May 11, 2018 | Kids & Teens WOD
Warm up: 3 Times through at a Warm Up Pace of: 1 20m Shuttle Run(10up & 10 back) 8 Push Ups 8 Squats 8 Tuck Jumps 8 Inch Worms Wod prep: Medball Clean WOD: AMRAP 8 10 Medicine Ball Cleans 10 Ball Facing Burpees 20 double unders or 40 single unders Post wod: Max...
by CFS | May 11, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Three’s a Crowd AMRAP 3 21 box jumps (24,20) 21 Kettle bell swings (70,53) Max calorie row Rest 3 minutes AMRAP 3 15 box jumps (24,20) 15 Kettle bell swings (70,53) Max calorie row Rest 3 minutes AMRAP...
by CFS | May 10, 2018 | Kids & Teens WOD
Warm-up Coaches choice Pre WOD: Squat cleans WOD: 21-15-9 Hang Squat cleans Sit Ups Row for Cal Post WOD Plank vs. Double Unders
by CFS | May 10, 2018 | News
The calm before the storm.. Come and get it! Warm-Up Coach’s choice WOD prep Prep the Bench press and squat clean to WOD weight. WOD Sticks and Stones EMOM 30 Minute One 5 Bench press (185, 125) Minute Two 5 Squat clean (155, 105) Minute 3 Rest (Spot the...
by CFS | May 9, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Sixth Sense Buy in 400m sand bag run (50,35) then 6 rounds for time of: 10 Burpees 20 walking lunges 30 Sit-Ups 40 Double-Unders or 80 singles. then Cash out 400m sand bag run (50,35) Option 2: Buy in...
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