by CFS | Dec 13, 2018 | News
Warm-Up Coach’s choice WOD prep3 Dead lifts3 Hang power cleans3 Push jerksBuild to heaviest wod weight.*Your push jerk will determine your WOD weight.*Scale loads as needed. You should be able to go unbroken on the push jerks with the heaviest load in the work...
by CFS | Dec 12, 2018 | News
Warm-Up Coach’s choice WOD prepBuild to a heavy Turkish get-up Thruster on each arm. WODDonkey KongAMRAP 108 Toes-to-Bar8 Dumbbell or KB Thrusters (35,25)12 Reverse Dumbbell or KB lunges (35,25) Option 2:8 Toes-to-Bar8 Dumbbell or KB Thrusters (30,20)12 Reverse...
by CFS | Dec 11, 2018 | News
Why are back squats so good? According to Mark Rippetoe “The back squat is literally the only exercise in the entire repertoire of weighted human movement that allows the direct training of the complex movement pattern known as hip drive.” ‘nough said.Back squats will...
by CFS | Dec 11, 2018 | News
Warm-Up Coach’s choice WOD prep3 position snatch1 snatch from pockets1 snatch from below the knee1 snatch from the floorBuild to WOD weight, heavier if capable. WOD2 rounds for time:35/25 Calorie Row25 Ab-Mat Sit-ups15 Power Snatches25 Ab-Mat Sit-ups35/25 Calorie Row...
by CFS | Dec 11, 2018 | Kids & Teens WOD
Warm-Up CrossFit Baseball Crab walk to 1st -> Bear crawl to 2nd -> Frog hop to 3rd -> Backwards lunge to Home plate WOD prepSlo-mo sit-up: Using an abmat if desired, work on sitting up slowly (one vertebra at a time) imagining that your spine is like a chain...
by CFS | Dec 10, 2018 | News
Warm-Up Coach’s choice WOD prepPractice and prep the movements. WODCentipede1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Russian Kettle-bell Swings (70,53)Burpee Pull-Ups (RX 6″ above reach to bar) Option 2:1-2-3-4-5-6-7-8-9-10-9-8-7-6 Russian Kettle-bell Swings...
by CFS | Dec 10, 2018 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep:Front squat. Add weight each set if capable.5,5,5,5,5Super set with neutral grip chin-ups. Add weight if capable.2,2,2,2,2 WOD:Teams of 210 rounds (5 each athlete)5 Sand bag front squats30 m sandbag carry*Athletes will complete...
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