by CFS | Jul 18, 2018 | News
Warm-Up Coach’s choice WOD prep Build to a heavy 5 axle bar dead lift. WOD CrossFit Main Site AMRAP 7 200-m row 50 double-unders *Scale the double-unders so that you can avoid tripping up, quickly get back to the rower and sprint the row. The focus of this...
by CFS | Jul 18, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the movements WOD “Team Jerry”in teams of 2 or 3. One person works while the other(s) rest For time: Run 1 mile (switch every 100 m (16 total runs) Row 2K Switch every 200m Run 1 mile (switch every 100 m (16 total runs) Post...
by CFS | Jul 17, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the STOH to WOD weight. Heavier if capable. WOD PAZ 10 1-minute rounds for time of: 10 Burpees over the bar Max reps of STOH (155,105) Rest 2 minutes between rounds. Option 2: 10 1-minute rounds for time of: 10 Burpees...
by CFS | Jul 16, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “Jerry”(Compare scores from 2/15/18) For time: Run 1 mile Row 2K Run 1 mile *If Biking instead of running: 3/2.5 miles bike = 1 mile run Post WOD Foam roll for 10 minutes Endurance & Stamina WOD See...
by CFS | Jul 16, 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 Teams of 2 5 Rounds Run 400m 16 Deadlifts 12 Burpees over the bar 2 Wall Climbs Post WOD Mobilize coaches...
by CFS | Jul 15, 2018 | News
Warm up: Coaches choice Wod Prep: Hang power snatch. Work up to a perfect single. WOD: Mookie 10 rounds for time or 30 minutes 3 hang power snatches (good form).75% of your perfect single. 2 rounds “Cindy” *Scale up pullups on “Cindy” to 2...
by CFS | Jul 14, 2018 | News
Warm-Up Coach’s choice WOD prep Prep Movements. WOD Team of 2 4 min AMRAP Max stone to shoulder. Partner A stone to shoulder while Partner B holds a plank. Switch places as needed. Can only lift stones when person is actively holding the plank. 1 min rest ...
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