WOD Friday 2/1/19

WOD Friday 2/1/19

Warm-Up Coach’s choice WOD prep Prep the movements WOD Option 1 Opens: Crack Pot Teams of 3 AMRAP 25: 12/8 Calorie Bike 8 Burpees 4 Clean and Jerks (115,80) *Relay style. Every 6 rounds, weight increases by (20/10). Option 2 Performance Teams of 3 AMRAP 25: 12/8...

WOD Kids Thursday 1/31/19

Warm-up: Caterpillar Tag SKILL WORK: Dot Drill Variations WOD: AMRAP 5 5 DB Front Squats 5 Dot Drills (Bottom, middle, top, middle, bottom = 1 rep) 5 Pull Ups 5 Box Jumps Post WOD Game Jump the swamp. Bar...
WOD Thursday 1/31/19

WOD Thursday 1/31/19

Warm-Up Coach’s choice WOD prep Prep the Back squat to WOD weight. WOD “BREHM” Hero WOD U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, when he came under...

WOD Kids & Teens Wednesday 1/30/19

Warm-Up Rolling Rower game WOD prep Prep the movements WOD AMRAP 18 Teams of 2. Leap frog style. 50 Double unders or 75 single 1 round Of Cindy 10 DB STOH *Cindy is 5 pull-ups, 10 push-ups, 15 squats Partner 1 does doubles Partner 2 does 1 round of Cindy Partner 1...
Wod Wednesday 1/30/19

Wod Wednesday 1/30/19

Hailey Last Day of the Nutrition Challenge! Warm-Up Coach’s choice WOD prep Prep the movements WOD Alive & Kicking For Time: Opens Competitive: 50-40-30-20-10: Ab-mat sit-ups Perform 10 box jumps after each round of ab-mats. 5 sets total. (30,24) Directly...

WOD Tuesday Kids 1/29/19

Warm-up: Caterpillar Tag SKILL WORK: Dot Drill Variations WOD: AMRAP 5 5 Front Squats 5 Dot Drills (Bottom, middle, top, middle, bottom = 1 rep) 5 Pull Ups 5 Box Jumps Post WOD Game Jump the swamp. Bar...

WOD Tuesday 1/29/19

“Day 27 Nutrition Challenge! Warm-Up Coach’s choice WOD prep Push Jerk Build to a Heavy Set of 3 out of the rack WOD Take your Medicine Option 1 (CF Opens Competitive): For Time: 1,000 Meter Row Directly into… 3 Rounds 21 Russian Kettlebell swings(70,53)...