by CFS | Aug 13, 2018 | News
Warm-Up Coach’s choice Pre WOD: Prep Freddy Krueger. The Freddy Krueger WOD is a burner. Read below what a burner is. This WOD will be done in 2 heats. You will have someone counting your reps. What is a “Burner”? Burners are all out efforts...
by CFS | Aug 12, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep 10m Axle bar farmers carry. Work to a heavy carry. WOD AMRAP 7 6 Pull-ups 6 Burpees over the bar 12 double unders or 24 single unders. Kids 8-10 6 Pull-ups 6 Burpee over the bar 6 Tuck jumps Post WOD:...
by CFS | Aug 12, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the clean to WOD weight WOD Silly String 4 Rounds for time 2 Squat Cleans (185,125) 15 Push-Ups 100 Double-Unders 15 Sit-Ups 20 Deadlifts (185,125) 10 Box jump overs(24,20) Option 2: 4 Rounds for Time 2 Squat Cleans (155,105)...
by CFS | Aug 11, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Sand Trap 3 rounds for time 800m sand bag run (50,35) 20 sand bag ground to over the shoulder (50,35) 20 Sand bag walking lunges (50,35) 20 plank sandbag walkovers. Option 2: 3 rounds for time 800m sand bag...
by CFS | Aug 10, 2018 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD AMRAP 20: Teams of 2. 1 person completes a full round while the other rests. “Free Swinger” 15/10 cal bike 10 KB swings(70,53) 10 box Jumps(24,20) *Scale as needed. Post WOD: Banded hamstring...
by CFS | Aug 9, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the power clean to wod weight. WOD “Holleyman” (30 minute Cap) 30 rounds for time of: 5 Wallballs shots (20,14) 3 Handstand push-ups 1 Power clean (225,150) Option 2 25 rounds for time of: 5...
by CFS | Aug 9, 2018 | Kids & Teens WOD
Warm-Up Row 500 m Mixed Tabata Let Teens Choose Movements WOD prep Dumbbell Thruster WOD AMRAP 7 Ascending by 1s Dumbbell Thrusters Burpee Box Jump Overs Post WOD: Push Jerk Spend 10 Minutes working to a 2 Rep...
Recent Comments