by CFS | Jun 2, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements in the WOD WOD “Two Drink Minimum” 3 rounds for time of: 50 Double Unders 15 Pull Ups 10 Double Kettlebell Front Squat (53/35) CFS Brief: Bringing Common Sense Back to Health Care talk with Mary...
by CFS | Jun 1, 2018 | Kids & Teens WOD
Warm-Up 400m Skill run: Run 400m with stops every 50-100m to perform 5-10 reps of various exercises (Squats, Plank hold, Jumping Jacks, etc.) Recommend this is Coach led WOD prep DB Push press WOD 5 rounds for time 5 DB push press 10 Ab-mat sit-ups 20 Double unnders...
by CFS | Jun 1, 2018 | News
Bryan & Alex Warm-Up Coach’s choice WOD prep Prep the hang power clean to Wod weight, heavier if capable. WOD “Sweet Baby Jane” 3 rounds for time of: 500m row 20 Box jumps(24,20) 15 Hang power cleans(135,95) 400m run Option 2: 3 rounds for time...
by CFS | Jun 1, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the over head squat WOD Teams of 2 AMRAP 20 5 toes to bar 7 Push-ups, 9 Over head squats 100m run *1 partner completes a full round while the other rests. Options for toes to bar: 1. Knees to 90. 2. Toes to barbell Options...
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