by CFS | Sep 22, 2018 | News
Roland crushing it at the North East Masters Comp. Warm-Up Coach’s choice WOD prep Prep the movements WOD “BRB” For Time Teams of 3 divide the reps however you like. Exercises must be completed in order. 1 athlete works while the other rests. 100/70...
by CFS | Sep 21, 2018 | Kids & Teens WOD
CrossFit Teens Warm-Up Mixed Tabata of: Push ups Sit Ups Sit Ups Lateral hurdle Hops WOD prep OT3M Hang Power clean from mid thigh. Rounds are 90 seconds. Add load each set if capable. 3,3,3,3,3 Athlete 1 start on round 1 Athlete 2 start on round 2 Athlete 1 start on...
by CFS | Sep 21, 2018 | News
“I will beat her. I will train harder. I will eat cleaner. I know her strengths. I’ve lost to her before but not this time. She is going down. I have the advantage because I know her well. She is the old me.” Warm-Up Coaches choice WOD prep Prep the movements WOD...
by CFS | Sep 20, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep 3,3,3,3,3 Strict press Ten 90 second rounds. Athlete 1 start at 1 Athlete 2 start at 2 Athlete 1 start at 3 Athlete 2 start at 4 Athlete 1 start at 5 Athlete 2 start at 6 Athlete 1 start at 7 Athlete 2 start at 8 Athlete 1 start...
by CFS | Sep 20, 2018 | News
Warm-Up Coaches choice WOD prep Strict Press Build to a heavy set of 3. WOD Slow Ride AMRAP 8: 10/7 Calorie Bike 10 ab-mat sit-ups 10 DB box step ups(35,20) *Use a 20 inch box for step ups. Option 2: AMRAP 8: 10/7 Calorie Bike 10 ab-mat sit-ups 10 DB box step...
by CFS | Sep 20, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Stone Sumo Dead lift. 3,3,3,3,3 WOD Team of 5 or 6 AMRAP 10 2 Burpees 2 Stone over Bar 4 Burpees 4 Stone over Bar 6 Burpees 6 Stone over Bar *Continue this pattern for the 10 minutes. Divide the reps however you like between the...
by CFS | Sep 19, 2018 | News
Happy Birthday Christine! Warm-Up Coaches’ choice WOD prep Prep the movements WOD “Rock is like a Hurricane” From 0:00-3:00 2 rounds of: 10 goblet Squats(53,35) 10 Kettle bell swings(53,35) From 3:00-6:00 2 rounds of: 12 goblet Squats(53,35) 12...
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