by CFS | Dec 28, 2018 | News
Warm-Up Coach’s choice WOD prepPrep the movements WODTeam Barbara on the run for time5 rounds, each for time, of:20 pull-ups30 push-ups40 sit-ups50 squats800 m run*The movements must be completed in order. Divide the reps and run as you like.Options for...
by CFS | Dec 28, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata:V UpsSquatsTuck JumpsPVC Press WOD prepPush PressBuild to a heavy 5 reps.5,5,5,5,5 WOD21-15-9Push Press30-20-10Jumping Lunges Post WOD3x Max unbroken Double Unders or single unders
by CFS | Dec 27, 2018 | News
Warm-Up Coach’s choiceWOD prepDead LiftBuild to Wod weightWODPJTeams of 2 divide the reps and calories however you like.AMRAP 2212 Dead lifts (205, 135)15 Hand stand push-ups18/13 Calorie row*The load for the dead lift you should feel comfortable moving 6 rep...
by CFS | Dec 26, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata: V Ups Squats Tuck Jumps PVC Press WOD prepPush Press WOD21-15-9 Push Press 30-20-10 Jumping Lunges Post WOD3x Max unbroken Double Unders or single unders
by CFS | Dec 26, 2018 | News
Joe Warm-Up Coach’s choice WOD prepPrep the movements WOD (33 total minutes)Ghost Ride6 rounds of 1 minute Calorie bike1 minute Burpees1 minute row3 minutes rest between rounds. *Try for as many reps as possible of each exercise, not just total score. Record...
by CFS | Dec 26, 2018 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prepTrap Bar Dead Lift10, 8, 6, 4, 2Add weight each set if capable.WODTeams of 2. Divide the work however you like.AMRAP 1610 Russian KB swings12 Burpees over the rower14 Calorie row Post WOD:Mobility
by CFS | Dec 25, 2018 | News
Justin Warm-Up 16 roundsTabata warm-up – 20 seconds on 10 seconds off.First 8 roundsMax Jumping jacksPlank shoulder taps5 pull-ups or ring rows5 Push-upsSecond 8 roundsMax Jump rope double or singlesMax Ab-mat Sit-upsSquats10 reps Barbell bench press WOD...
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