by CFS | Oct 17, 2018 | Kids & Teens WOD
Warm-Up Farmers & Lumberjacks: Spread a bunch of tall traffic cones (trees) around the workout space. Assign half the class to be Farmers, who work to keep the cones upright (plant trees) and the other half of the class to be Lumberjacks who tip over the cones...
by CFS | Oct 17, 2018 | News
Warm-Up Coach’s choice WOD prep From the rack Shoulder press 1-1-1-1-1 reps Push press 1-1-1-1-1 reps Push jerk 1-1-1-1-1 reps Try to increase the load on each of the 15 reps. Scaling: All athletes can perform this workout as prescribed. Newer athletes...
by CFS | Oct 17, 2018 | Kids & Teens WOD
Warm-Up 1 Minute Each of: Plank Hold Jumping Squats Abmat Sit Ups Jump Rope 10m Shuttle Run Superman Hold WOD prep Double KB Deadlifts into a 10m farmers carry 12 minutes to build to a heavy 8 reps with the 10m farmers carry. WOD 21-15-9 Reps for time of: Russian KB...
by CFS | Oct 16, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements. WOD Pivot Point For Max Reps in 29 minutes 0:00-5:00 *Max Calorie row Rest 5 minutes 10:00-14:00 *Max set of push-ups Rest 4 minutes 18:00-21:00 *Max Power Cleans (155,105) Rest 3 minutes 24:00-26:00 *Max Wall...
by CFS | Oct 15, 2018 | Kids & Teens WOD
Warm-Up Red Light, Green Light WOD prep Rope climb WOD AMRAP 10 3 Donkey Kicks 10 m Hop across plates 3 Monkey Slides (side shuffle on pull up bar) 1 rope climb Post WOD: Volcano Monster
by CFS | Oct 15, 2018 | News
Warm-Up Coach’s choice WOD prep FRONT FOOT ELEVATED SPLIT SQUAT Take 12 minutes to find an 8 rep max on each leg. Rest 30 seconds between legs. WOD “SURFER ON ACID” 3 Rounds for Time 400 meter Run 21 Burpees Strategy: Max sustainable pace is the fastest pace an...
by CFS | Oct 14, 2018 | News
Warm-Up Coach’s choice WOD prep Build to a heavy 5 dead lift WOD KB DT In house Throw down WOD 2 Teams of 2 RX AMRAP 10 12 Double KB sumo dead lifts (53,35) 9 One arm KB russian swings (53,35) 6 One arm KB shoulder to over head (53,35) Partners must complete all...
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