by CFS | Jun 22, 2018 | Kids & Teens WOD
Warm-Up: Game Coaches choice WOD prep: Prep the dead lift to wod weight. Skill: Rope climbs WOD: 4 Rounds For Time 8 KB Deadlifts 12 Burpees 2 Rope Climbs or 2 rope pulls 400 meter Run Post WOD: Game Coaches...
by CFS | Jun 22, 2018 | News
Warm-Up: Coaches choice WOD prep: Prep the dead lift to wod weight WOD: Ralph (Hero WOD) 35 minute cap 4 Rounds For Time 8 Deadlifts (250,175) 16 Burpees 3 Rope Climbs (15 ft) 600 meter Run Option 2: 4 Rounds For Time 8 Deadlifts (185,125) 16 Burpees 2 Rope Climbs (15...
by CFS | Jun 22, 2018 | Kids & Teens WOD
Warm-Up: Coaches choice WOD prep: Hang power snatch WOD: Meet the Flinstones 3 Rounds for time of: 400m Run 15 Toes-to-bar 9 Hang Power Snatches, Post WOD: Barbell shoulder smash. 2 minutes per...
by CFS | Jun 21, 2018 | News
Warm-Up: Coaches choice WOD prep: Hang power snatch WOD: Meet the Flinstones 3 Rounds for time of: 400m Run 15 Toes-to-bar 9 Hang Power Snatches, (95,65) Option 2: 3 Rounds for time of: 400m Run 15 Toes-to-bar 9 Hang Power Snatches, (75,55) Option 3: 3 Rounds for time...
by CFS | Jun 21, 2018 | Kids & Teens WOD
Warm-Up: Coaches choice WOD prep: Prep the movements WOD: Teams of 2 or 3. 4 staion rotation 2 rounds. 2 minute at each station. One athlete works while the others rests. Max 10m sled push (switch every 10m) Max 10m KB farmers carry(switch every 10m) Max 10m...
by CFS | Jun 20, 2018 | News
Warm-Up: Coaches choice WOD prep: Prep the back squat and bench WOD “Times on Our Side”(Try and partner with simlar strengths) 10-9-8-7-6-5-4-3-2-1 Back Squat Body weight Bench press Body weight Strict pull-ups *Record the time when you finish Option...
by CFS | Jun 19, 2018 | Kids & Teens WOD
Warm-Up: Coaches choice WOD prep: Prep the movements WOD: Deck of cards Complete the Deck For Time Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps. Suit determines the exercise: Hearts =...
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