by CFS | Mar 14, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements Hip drive, keeping the bar close and patience. You can see the parallels between bar muscle ups and Olympic lifting. It all comes down to understanding the principles of proper body positioning and...
by CFS | Mar 13, 2019 | Kids & Teens WOD
Warm-Up 3 Rounds at a Warm Up Pace of: 30 Jump Rope Skips 12 Grasshoppers 12 Dumbbell Clean High Pulls 12 Toy Soldiers WOD prep Hang Squat Clean WOD AMRAP 9 10 10 m shuttle runs 6 Hang Squat Cleans 8 Lateral Hops Over the Bar Post WOD: On the blue mats practice:...
by CFS | Mar 13, 2019 | News
Warm-Up: Coach’s choice WOD prep: Rope climb & double unders. WOD: Climbing Annie 50-40-30-20-10 Double unders Abmat sit-ups *5-4-3-2-1 rope climbs after each set of ab-mats. Option 2 performance: 50-40-30-20-10 Single unders x 2 Abmat sit-ups *5-4-3-2-1...
by CFS | Mar 12, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Dumbbell snatch Build to WOD weight. WOD 2 rounds for time: 25 Ab-Mat Sit-ups 50 Double unders 10 Dumbbell snatches 25 Ab-Mat Sit-ups 50 Double unders 10 Dumbbell snatches Post WOD:...
by CFS | Mar 12, 2019 | News
Warm-Up Coach’s choice WOD prep Prep the dead lift to WOD weight. WOD Christine (compare from 4/27/18) 3 rounds for time 500 m row 12 Body weight deadlifts 21 box jumps (20″) Men & Women Option 2 performance: 3 rounds for time 500 m row 12 75% Body weight...
by CFS | Mar 11, 2019 | 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 prep Slo-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 | Mar 11, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the clean and Jerk WOD: Compare from 4/17/18 Grace (8 minute cap) 30 clean and jerks (135,95) Option 2 Performance 30 clean and jerks (115,75) Option 3 Fitness: 30 clean and jerks (95,65) *Scale load as needed. Post WOD:...
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