by CFS | Jul 8, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “White” 5 Rounds For Time 3 Rope Climbs (15 ft) 10 Toes-to-Bars 21 Overhead Walking Lunges (45,35) 400 meter Run *U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the...
by CFS | Jul 7, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the dead lift to WOD weight. Skill: Hand stand walking. WOD Wild Side 10 rounds for time 3 HSPU 6 Dead lifts(225,150) 9 Calorie row 10m hand stand walk Option 2: 10 rounds for time 3 Box HSPU 6 Dead lifts(155,105) 9 Calorie...
by CFS | Jul 6, 2018 | News
Alex Warm-Up Coach’s choice WOD prep Prep the movements WOD CrossFit Main site 6/7/18 AMRAP 20 : 5 chest-to-bar pull-ups 10 wall-ball shots (20,14)(10′,9′) 15 kettlebell swings (53,35) *Scaling This 20-minute AMRAP contains a high volume of reps....
by CFS | Jul 5, 2018 | News
Warm-Up Coach’s choice WOD prep Back squat build to a heavy 5. WOD Couch & Carbs AMRAP 7: 35 Double-unders 11 Thrusters (75,55) 7 Burpee Box Jump Overs (24,20) Post WOD: Banded hip distraction. 2 minutes per side. CFS Brief: Free class Friday is...
by CFS | Jul 5, 2018 | Kids & Teens WOD
Warm-Up Jog 400 m 1 Time Through: 8 Squats 3 Forward Roll 8 Push Ups 10m walking lunges 8 Knees to Elbows 10 Broad Jumps 8 Superman to Hollow holds 10m Toy Soldiers WOD prep Thrusters & Double unders WOD AMRAP 7 : 20 Double-unders 10 Thrusters 5 Burpee Box...
by CFS | Jul 4, 2018 | News
Bryan Warm-Up Coach’s choice WOD prep Skill- Rope climb WOD not for time. Bench press 10-10-10-8-8-8-6-6-6 1 rope climb after each bench set. Legless if you can do it. Option for rope climbs: 3 rope pulls Cash out with the class: Tabata: Sit-ups Post WOD: Foam...
by CFS | Jul 3, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Captain America II Team of 3 or 4 divide the reps, row & bike however you like. 1 athlete works on the inside movements while the others rest. *The sand bag run will rotate between the...
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