by CFS | Aug 17, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the barbell movements WOD Barbell Mile (30 minute Cap) 25 Back Squats 25 Front Squats 25 Overhead Squats 400 meter run 25 Shoulder Presses 25 Push Presses 25 Push Jerks 400 meter run 50 Hang Cleans 400 meter run 50 Hang power...
by CFS | Aug 16, 2018 | Kids & Teens WOD
WOD prep Prep the movements WOD Strict Lynne meets Nicole 5 Rounds For Max Reps (Not for Time) 400m Bench Press (1x Bodyweight) Strict pull-ups *Your score is your total pull-ups and bench press for all 5 rounds. Sweet spot for reps is between 5 – 10 per...
by CFS | Aug 16, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Strict Lynne meets Nicole 5 Rounds For Max Reps (Not for Time) 400m Bench Press (1x Bodyweight) Strict pull-ups *Your score is your total pull-ups and bench press for all 5 rounds. Sweet spot for reps...
by CFS | Aug 15, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the WOD WOD Disco Inferno Teams of 3 to 5. Thirty 1 minute rounds max calorie row.(30 minutes) Every minute the team must complete 10 burpees. Divide out the burpees between the team however you like. Someone must...
by CFS | Aug 14, 2018 | Kids & Teens WOD
Warm-Up 8 Squats 10m walking lunges 8 Push Ups 10 Spiderman turnouts 8 Kipping Swings 10m Hurdle Over/ Under 8 Tuck Jumps 10 Broad Jumps WOD prep Snatch WOD 3 rounds 10 Power Snatches 10 Sit Ups 10 Air Squats Post WOD: Pick one: Max Broad Jump Max Handstand Hold Max...
by CFS | Aug 14, 2018 | News
Warm-Up Coach’s choice WOD prep WOD Bear Complex 5 Rounds for load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7...
by CFS | Aug 13, 2018 | Kids & Teens WOD
Warm-Up 7-6-5-4-3-2-1 Reps Monkey hangs Squats WOD prep Dead lift WOD EMOM 7 5 Air Squats 6 Donkey Kicks 4 Pistols Post WOD: Game:Crab Walk Medball Race EQUIPMENT/PROP REQUIREMENTS 2 medicine balls (light) 2 cones Chalk or tape to mark the floor DESCRIPTION OF...
Recent Comments