by CFS | Aug 9, 2018 | Kids & Teens WOD
Warm-Up 3 Rounds 1 Shuttle run (5-10-15 yds) 5 Push ups 10 Jumping Jacks 5 Squats Pre WOD Skill work: Hanging knee ups: Suspended from a low pull up bar, tuck your chin and try to bring knees and forehead as close together as possible. WOD Partner AMRAP 10: 5 Med Ball...
by CFS | Aug 8, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD The Ghost (Compare scores from 1/7/18) Option 1 & 2 6 rounds of: 1 minute of rowing for max calories 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of...
by CFS | Aug 8, 2018 | Kids & Teens WOD
Warm-Up 1 Minute Each: Shuttle Run Plank Duck Walk Inch Worm Super Slow Squats Toes to Bar WOD prep Dowel Squat Snatch WOD 50 Double Unders 5 Squat Snatch 50 Double Unders 4 Squat Snatch 50 Double Unders 3 Squat Snatch 50 Double Unders 2 Squat Snatch Post WOD:...
by CFS | Aug 7, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the lifts. WOD Option 1 & 2 CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Dead lift, 1 rep *Scaling Newer CrossFit athletes should treat today as an opportunity to practice and get comfortable with heavy lifts....
by CFS | Aug 6, 2018 | Kids & Teens WOD
Warm-Up Follow the Leader: Athletes take turns leading the group around a designated space performing movements of their choice. Set guidelines regarding which equipment (if any) they can touch. 1 min time limit per leader is recommended. WOD prep Flexed arm hang:...
by CFS | Aug 6, 2018 | News
Warm-Up Coach’s choice WOD prep Prep and practice the movements. WOD Cindy AMRAP 20 5 pull-ups 10 push-ups to plates 15 squats Options for pull-ups: 1. Assisted bar 2. Strict banded 3. Ring rows Options for Push-ups: 1. Knees 2. Incline box or bar. Post WOD Foam...
by CFS | Aug 6, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Hammer and stone practice. WOD 3 rounds 5 Station rotation. 1 minute max cal bike or burpees 30 seconds rest 1 minute max sledge hammer tire hits or slam balls 30 seconds rest 1 minute max stone to shoulder (AHAP) or heavy medball...
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