by CFS | Jul 28, 2018 | News
Warm-Up Coach’s choice WOD prep Build to a heavy 5 for the WOD. WOD 5 rounds 5 back squats (heavy) 20/15 bike 10 burpees *Rest as needed between rounds. *Each round is a max effort sprint. Post WOD: Banded hip distraction 2 minutes per side. Endurance...
by CFS | Jul 27, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Hind·Sight 2 Rounds for time 200 Meter Run 20 Hand Release Push-ups 200 Meter Run 20 Kettlebell Swings (53,35) 200 Meter Run 20 Ab-Mat Sit-Ups 200 Meter Run 20 Deadlifts (75,55) 200 Meter Run 20 Air Squats...
by CFS | Jul 26, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Hang power snatch WOD (Increase weight after each AMRAP) AMRAP 5 20 Hang power snatches 20 Wall balls 20/14 Cal row Rest 5 minutes AMRAP 5 15 Hang power snatches 15 Wall balls 15 Burpees 15/10 cal row Rest 5 minutes AMRAP 5...
by CFS | Jul 26, 2018 | News
Warm-Up Coach’s choice WOD prep Build your hang power snatch to heaviest WOD weight. WOD The Purge AMRAP 5 20 Hang power snatches(75,50) 20 Wall balls(20,14)(10′,9′) 20 Burpees 20/14 Cal row Rest 5 minutes AMRAP 5 15 Hang power snatches(95, 65) 15...
by CFS | Jul 25, 2018 | News
Warm-Up Coach’s choice WOD prep Jump rope practice WOD Minute 0 to 10 Annie 50-40-30-20-10 Double-unders Sit-ups Option 2 50-40-30-20-10 single-unders x 2 Sit-ups Option 3: 25-20-15-10-5 single-unders x 2 Sit-ups Rest Minute 10 to 12 Minute 12 to 20 16...
by CFS | Jul 25, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Max height box jump WOD 3 rounds 30 seconds of work/30 seconds of for each movement. Kb Goblet squats KB Sumo dead lift high pull Hand release push-ups Box jumps Jump rope Post WOD: Game coaches...
by CFS | Jul 24, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the bench press to WOD weight WOD Shake-Rattle & Roll (Partner with similar strengths on the Bench press In 40 minutes Max Reps unbroken Strict Pull Ups 200m run Max Reps unbroken BW Bench press 200m run 20m hand stand...
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