by CFS | Aug 5, 2018 | News
Warm-Up Coach’s choice WOD prep Push jerk. Build to a heavy 3 from the floor. WOD Tiger Blood 3 Rounds for Time 10 Clean-and-Jerks (135,95) 400 meter Run *Strategy: In workouts that last more than a few minutes, pacing and strategy does make a significant...
by CFS | Aug 4, 2018 | News
Warm-Up Coach’s choice WOD prep Hammer and stone practice. Warm the stone up to WOD weight. WOD Strong Man Rotation 4 rounds 5 Station rotation. 1 minute max cal bike 30 seconds rest 1 minute max sledge hammer tire hits (10,7.5) 30 seconds rest 1 minute max...
by CFS | Aug 3, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movement WOD 3 Dog Night (30 minute cap) 21-15-9 Reps for time of: Handstand Push-ups 1 arm russian swings (53,35) Option for HSPU today: Dumbbell strict press: (35,25)Scale load so you can perform the sets in 2 or less....
by CFS | Aug 2, 2018 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Bodacious Teams of 3. Divide the reps as you wish. AMRAP 30 400 meter Team sand bag run. together(50,35) 30 plate ground to over head (45,35) 90 calorie Bike switch every 30 second. 6 rope climbs. Sub 3...
by CFS | Aug 2, 2018 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Teams of 3. Divide the reps as you wish. AMRAP 20 200 meter Team sand bag run. together(50,35) 30 plate ground to over head 30 Burpees 30 pull-ups Post WOD: Group foam...
by CFS | Aug 1, 2018 | News
Warm-Up Coach’s choice WOD prep Snatch complex 1 power snatch from pockets 1 power snatch from above the knees 1 power snatch from the floor 1 over head squat. 20 minutes to build to a heavy complex. WOD Opens WOD 14.1 AMRAP 10 30 Double-Unders 15 Power...
by CFS | Aug 1, 2018 | Kids & Teens WOD
Warm-Up 1 Minute Each: Shuttle Run Plank Duck Walk Inch Worm Super Slow Squats Toes to Bar WOD prep Squat snatch practice with dowel. Progress to training bars if the dowel practice looks good. WOD Doubles and Oly (CrossFit Games 2018) For time: 50 double-unders or...
Recent Comments