by CFS | Feb 4, 2019 | News
Warm-Up: Coach’s choice WOD prep: EMOM 2 for 6 sets. 1 clean & jerk build to heavy single. WOD: “Sweet Child of Mine” Option 1 Opens: Every 3 minutes for as long as possible. 200 m run 10 power cleans (135,95) 10 Burpees over the barbell *Stop...
by CFS | Feb 3, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Front squat. Add weight each set if capable. 5,5,5,5,5 Super set with neutral grip chin-ups. Add wieght if capable. 2,2,2,2,2 WOD Teams of 2 10 rounds(5 each athlete) 5 Sand bag front squats 30 m sandbag carry (15 m up/ 15 m back)...
by CFS | Feb 3, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: CrossFit Main-Site Option 1 Opens: 3 rounds for time of: 1,000-meter row 5 rounds of Cindy *1 round of Cindy is 5 pull-ups, 10 push-ups, and 15 squats. Option 2 Performance: 3 rounds for time of:...
by CFS | Feb 2, 2019 | News
The GOAT (Patriots 38, Rams 24) Warm-Up Coach’s choice WOD prep: WOD: High Five Teams of 2. 1 person works while the other rests. On the couplets athletes will complete full rounds. On the burpees, bike and TGU’s divide reps as you like. Five 5-minute...
by CFS | Feb 1, 2019 | Kids & Teens WOD
Warm-ups 2 rounds of: 5 Super Slow Squats 5 Forward rolls 5 Sit Ups 5 Banded Good Mornings 10 m Broad Jump 5 Kipling Swings 10 Spider-Man turn outs. Pre WOD-Strength Trp bar or Kettle-bell Dead-lift. Build to a heavy triple. WOD: Teams of 2. ...
by CFS | Feb 1, 2019 | News
Warm-Up Coach’s choice WOD prep Prep the Med ball clean WOD “Ozark” Option 1 Opens: 4 rounds for time 40 Calorie row 30 Double unders 25 Ab-mat sit-ups 20 Kettle bell swings (53,35) 15 Med-ball cleans (20,14) 10 Burpee chest to bar pull-ups. 5-20 m...
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