by CFS | Jul 13, 2018 | News
Warm-Up Coach’s choice WOD prep Skill: Dips & Wallballs. WOD “Kill The Quit” 6 rounds for Time: 15 Wallballs (20,14)(10′,9′) 250m row 20/15 Calorie Bike/20 burpees (Alternate bike with burpees every other round) 15 ring dips 200m run...
by CFS | Jul 12, 2018 | News
Warm-Up Coach’s choice WOD prep 20 minutes to build to a heavy 2 push press from the floor and a heavy 2 dead lift. WOD In 2 heats with 2 bars. Short and Sweet (Last done 2/12/18) AMRAP 5 3 deadlifts(275,185) 7 push presses(115,75) *This workout is...
by CFS | Jul 11, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “Gun Show” Teams of 2 or 3. 1 person works while the other(s) rests. Divide the reps and runs however you like. 800m Sand bag run(50,35) 50 push-ups 50 sit-ups 800m Sand bag run(50,35) 50...
by CFS | Jul 11, 2018 | Kids & Teens WOD
Warm-Up Coaches choice WOD prep Prep the movements WOD Teams of 2. One athlete completes a full round while the other rests. AMRAP15 7 Kettle bell swings 7 Box jumps sprint 10m up 7 ab-mat-sit-ups sprint 10m back Post Wod Game coaches choice....
by CFS | Jul 10, 2018 | News
Puck Head Warm-Up Coach’s choice WOD prep Prep the dumbbell Snatch WOD “Short Stick” 40/28 Calorie row 20 Pull-ups 20 Alternating Dumbell Snatches(50,35) 30/21 Calorie row 15 Pull-ups 15 Alternating Dumbell Snatches(50,35) 20/14 Calorie row 10...
by CFS | Jul 9, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the Bear complex WOD “Jumping Bear” for time 3 Bear Complex (95,65) 10 Box jumps (24,20) 6 Bear Complex 15 Box jumps(24,20) 9 Bear Complex 20 Box jumps(24,20) 6 Bear Complex 15 Box jumps(24,20) 3 Bear Complex 10...
by CFS | Jul 9, 2018 | Kids & Teens WOD
Warm-up: 10 V Ups 10 Spidermans 10 Kettle Bell Swings 10 Inch Worm with a Push Up 10 Tuck Jumps 10m of Toy Soldier 10 Squats 10m of Broad Jump Pre WOD: Power Cleans WOD: 21-15-9 Power Cleans Toes to Bar Box Jumps SKILL: In Teams of 3 or 4: Max...
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