by CFS | Aug 24, 2018 | News
Warm-Up Coach’s choice WOD prep Tire Flips WOD “Sand Dollar” For Time: 800m Sand bag run(50,35) 21 Tire Flips @ 3 x BW 800m sand bag run(50,35) 21 Tire Flips @ 3 x BW 800m Sand bag run(50,35) * scale loads as needed. Post WOD: Banded hamstring...
by CFS | Aug 24, 2018 | Kids & Teens WOD
Warm-Up Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds| Lateral Lunge (Left/Right) x 10 m Snatch grip Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch Balance x 5 reps Behind the Neck Sots...
by CFS | Aug 23, 2018 | News
Warm-Up Coach’s choice WOD prep Pausing Overhead Squat from the floor Moderate Set of 2 reps. Pause 3 seconds at the bottom WOD “Nancy” 5 Rounds: 400 Meter Run 15 Overhead Squats (95,65) Option 2: 5 Rounds: 400 Meter Run 15 Overhead Squats (65,45) Option 3: 5...
by CFS | Aug 23, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Practice the overhead squat WOD “PVC 3 Nancy” 3 Rounds: 400 Meter Run 15 PVC Overhead Squats 5 to 7 “PVC 3 Nancy” 3 Rounds: 200 Meter Run 15 PVC Overhead Squats Post WOD Game – Coaches...
by CFS | Aug 22, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the row & doubleunders WOD CrossFit Main site 5 rounds for time of: 1 sub-0:45/0:55 250-m row 50 unbroken double-unders If the row takes longer than 45/:55 seconds, or if you trip up on your double-unders, redo it before...
by CFS | Aug 21, 2018 | Kids & Teens WOD
Warm-Up Run 200 m 10 See Saw Squats 10 Double Unders 10 Wall Ball 10 Kettle Bell Swings 10 Banded Good Mornings Pre WOD Push press 3,3,3,3,3 climb to a heavy 3 WOD 500m row for time. Post WOD Mobility coaches...
by CFS | Aug 21, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the clean and jerk to heaviest WOD weight. WOD “Powder Keg” AMRAP 5: 400 Meter Run 1 Round of Cindy Max Clean and Jerks (135,95) Rest 5 Minutes AMRAP 5: 400 Meter Run 2 Rounds of Cindy Max Clean and Jerks (155,105) Rest 5...
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