by CFS | Oct 24, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD CrossFit Main site 3 rounds for time of: 25 dumbbell push jerks(50,35) 50 double-unders 25 weighted step-ups (20″)( same) 50 double-unders Option 2: 3 rounds for time of: 25 dumbbell push jerks(35,20)...
by CFS | Oct 23, 2018 | Kids & Teens WOD
Warm-Up: Perform each movement for 10 reps: Jumping Jacks Push-ups Flap Jacks Plyo- Spider mans Air Squats Frog Jumps Sit-ups Burpees WOD prep: Prep the movements WOD: Team Fight Gone Bad Teams of 3 Funnel style. AMRAP 20 10 Wall Balls 10...
by CFS | Oct 23, 2018 | News
Warm-Up 2 minute row Couch Stretch (Left/Right) for 30 seconds Use a Glute Band for remainder of warm up. Squats with Band x 10 reps Forward and Backward Walk with Band x 5 m Squatted Lateral Walk with Band x 5 m (Left/Right) Barbell Squats (keep weight light) x 10...
by CFS | Oct 23, 2018 | Kids & Teens WOD
Warm-Up Run 200 m 10 Jumping Squats 10 m Lunge Walk 10 Ab-mat Sit-Ups 10 m Toy Soldiers 10 Jump Rope 10 m Duck Walk 10 Kettle Bell Swings 10 m Broad Jump 10 Supermans WOD prep Practice the movements WOD Zombie Gone Nice teams of 2 3 rounds 1 minute at each station Max...
by CFS | Oct 22, 2018 | News
“In this 5-minute video sports scientist Professor Tim Noakes talks about his new book Waterlogged. He states that we should drink to quench thirst and that water, rather than a sports drink, is the best choice. “You don’t tell your dog or cat how...
by CFS | Oct 22, 2018 | News
Warm-Up Coach’s choice WOD prep 10 minutes to warm-up the power clean Warm up the 3 rep power clean WOD In House Throwdown WOD 1 Grip RIP & Burp RX With a 14 minute clock Minute 0 to 12 Part A – 50 Burpees over the bar for time. Break up reps however you...
by CFS | Oct 21, 2018 | Kids & Teens WOD
Warm-Up Go through each movement as fast as possible for 10 seconds each: Two Feet Side to Side, Two Feet Front to Back, Ali Shuffle, Quick Touches (“Pitter Patter”), Single Leg Front/ Back, Single Leg Side/Side WOD prep Sumo Dead lift 2,2,2,2,2 Single...
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