by CFS | Nov 16, 2018 | Kids & Teens WOD
Warm-Up 10 Squats Forward Roll 10m 10 Push Ups Lunge Twist 10m 5 Toes to Bar Broad Jump 10m 10 Grass Hoppers Toy Soldier March 10m Pre WOD Barbell Push Press WOD: 3 Rounds: 15 DB Push Press 30 m DB Front Rack Lunge Walk GAME Human Scooter Bowling Kids 5 to7 Warm-Up...
by CFS | Nov 16, 2018 | News
Warm-Up: Coach’s choice WOD prep: Prep the lifts WOD: CrossFit Main Site With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.) Start with an empty barbell and Hang snatch for as long as possible. Once you cannot snatch the...
by CFS | Nov 15, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep 20 minutes STRENGTH: Back squat 3-3-3-3-3 Try to increase weight on each set. WOD Teams of 3 EMOM 15 Partner 1 Max Calorie Bike Partner 2 holds double KB front rack. (AHAP) Partner 3 holds plank. Hands or elbows *Rotate...
by CFS | Nov 15, 2018 | News
Henry Warm-Up Coach’s choice Pre WOD 20 minutes STRENGTH: Back squat 3-3-3-3-3 Try to increase weight on each set. WOD Teams of 3 EMOM 15 Partner 1 Max Calorie Bike Partner 2 holds double KB front rack. (AHAP) Partner 3 holds plank. Hands or elbows...
by CFS | Nov 14, 2018 | Kids & Teens WOD
Warm-Up Row 200m Then 30 Seconds Each 2 x Through Sit Ups Push Ups Jumping Squats PVC Pass Throughs WOD prep SKILL: Overhead Squats WOD 9-11-13 Reps for time of: Overhead Squat Box Jumps 5 40 m shuttle runs (20 m up/20 m back) after the box Jumps. Post WOD: Pull-up...
by CFS | Nov 14, 2018 | News
Matt Warm-Up Coach’s choice WOD prep Work to a heavy dumbbell Turkish get up each side. WOD Longmire 4 Rounds for Time 500 meter Row 12 Dumbbell Alternating snatches(50,35) 50 double-unders Option 2: 4 Rounds for Time 500 meter Row 12 Dumbell Alternating...
by CFS | Nov 13, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Skill: Kettle bell swing WOD: For Time 20 minute cap 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Forward Lunges (alternating legs) 10 Burpees 20 Kettlebell Swings 10 Burpees 10 meter Bear Crawl 10 Burpees 20 Kettlebell...
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