by CFS | Jan 19, 2019 | News
Day 19 Nutrition Challenge! Warm-Up Coach’s choice WOD prep Prep the bench press and stone to shoulder. WOD Follow the Yellow Brick Road EMOM for 30 Minutes (Partner with similar strengths if possible) Minute 1 – 30 secs max reps bench press @ BW. ...
by CFS | Jan 18, 2019 | Kids & Teens WOD
Warm-Up Over – Under – Around and Through: Have athletes use a band in groups of three. They will practice working together to have one of them go over the band while the other two hold the band down low, then under while they hold it high and then through while they...
by CFS | Jan 18, 2019 | News
Day 18 Nutrition Challenge! Warm-Up Coach’s choice WOD prep Prep the movements WOD Option 1 Opens: “Book Warm” AMRAP 10 50 Box Jumps (24,20) 40 Dumbbell snatches (50,35) 30 Toes-to-Bars 20 Strict press (115,75) Rest 5 minutes AMRAP 10 20 Strict...
by CFS | Jan 17, 2019 | News
Day 17 Nutrition Challenge! Warm-Up Coach’s choice WOD prep Prep the movements WOD Glass Option 1 (Opens) With a Running Clock in 20 minutes Part A 5 rounds for time 10 Push-ups 10 Dead lifts(225.150) 10 Wall Ball Shots (20,14) 3 Rope climbs(15 ft) Part B Max...
by CFS | Jan 17, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the stations. WOD Strong Man Rotation: Teams of 3 or 4 for max reps. 2 rounds 2 min tire flips 30 second rotation 2 min Sled push 30 second rotation 2 min Slam balls 30 second rotation 2 min Medball over the bar 30 second...
by CFS | Jan 16, 2019 | News
Day 16 Nutrition Challenge! Warm-Up Coach’s choice WOD prep Build to WOD weight. WOD Lay Down Sally Option 1 Opens: 5 rounds for time 30 Ab-mat Sit-ups 20 x 10 Meter Shuttle Sprints 6 Clean and Jerks(155,105) Option 2 Performance: 5 rounds for time 30 Ab-mat...
by CFS | Jan 16, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Trap bar dead lifts. Build to a heavy 3 WOD Team Cindy. Teams of 2 leap frog style. AMRAP 20 5 Pull-ups 10 push-ups 15 Air squats Post WOD: Mobility or game, coach’s choice....
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