by CFS | Jun 20, 2019 | Kids & Teens WOD, News
Warm-Up: Coach’s choice WOD prep: Prep the holds and supports WOD: Hold Up For time: Row 500m Accumulate 2-minutes handstand hold Row 500 m Accumulate 2-minute plank hold on hands Row 500 m Accumulate 2-minute support on rings Row 500 m Handstand hold options:...
by CFS | Jun 20, 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 10m shuttle runs 6 Hang Squat Cleans 8 Lateral Hops Over the Bar Post WOD: On the blue mats practice:...
by CFS | Jun 19, 2019 | News
Warm-up Coach’s choice WOD prep Weighted strict pull-ups. Build to a heavy double. WOD Hellen (Compare from 9/15/17) 3 rounds for time 400m run 21 KB swings (53,35) 12 Pull-ups Pull-ups options: 1. Box bar assisted 3. Ring Rows *Scale kettlebell load as...
by CFS | Jun 18, 2019 | News
Warm-Up: Coach’s choice WOD prep: Axle bar or trap bar deadlift. 20 minutes to build to a heavy triple. WOD: “OPTIMUS PRIME” Compare from 3/27/19 AMRAP 7 Wall Ball Shots (20,14) 5 Deadlifts (225,155) at the top of each minute *The workout starts with wall ball...
by CFS | Jun 18, 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 | Jun 17, 2019 | News
Warm-Up: 200m run 250m row 10 air squats 10 Hand release push-ups 10 Cossack squats WOD prep: Double Kettlebell Clean Practice. Build to WOD weight. WOD: Ramen Noodles AMRAP 21 400 Meter Run 5 KB or DB Dual Hang Power Cleans (53,35) 10 KB or DB Alternating Push...
by CFS | Jun 16, 2019 | News
Warm-Up: Coach’s choice WOD prep: Front squat 6,4,2 WOD: “Slap Happy” (Courtesy of CFNE) AMRAP 5: Buy In: 100 Double Unders 12 Front Squats (95,65) 4 Burpee Box Jump Overs (24,20) Rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 8 Front Squats (115,80) 4 Burpee...
Recent Comments