by CFS | Aug 19, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the kettle movements WOD: Kettle Corn for Time: 400-m run then 3 rounds 12 Double Kettlebell Deadlifts 9 Double Russian Kettlebell swings 6 Double Kettlebell Push press 800-m run then 3 rounds 12 Double Kettlebell Deadlifts...
by CFS | Aug 18, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Main Site Monday Option 1 3 rounds for time of: 1,000-meter row 5 rounds of Strict Cindy 1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats. Pull up Options: 1. Ring rows 2....
by CFS | Aug 17, 2019 | News
Warm-Up: Coach’s choice WOD prep: WOD: Fat Albert 3 Rounds for time: 25 AbMat Sit-ups 150 Meter Front Rack Dumbbell or Kettlebell Walk (50,35) (25m up and back 3 times) 25 AbMat Sit-ups 15 Front Squats (115,75) Option 2: 3 Rounds: 25 AbMat Sit-ups 150 Meter...
by CFS | Aug 16, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the DT complex to WOD weight WOD: ” DT 200” 5 Rounds: 200 Meter Run 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Options: 1. Barbell: 135,95 2. Barbell: 115,75 3. Barbell: 95,65 *The load you choose you should...
by CFS | Aug 15, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: “Rowing with Kelly” (30-minute cap) For Time: Option 1 & 2 50,35 Calorie Row 3 Rounds of “Kelly” 50,35 Calorie Row *1 Round of Kelly is: 400 Meter Run 30 Box Jumps (24,20) 30 Wallballs...
by CFS | Aug 14, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the row WOD: “Team Tosh Bike” 3 Rounds with a Partner: Interval 1: 25/18 Cal bike (Partner A goes then partner B goes) Interval 2: 50/35 Cal bike (Partner A goes then partner B goes) Interval 3: 75/55 Cal bike (Partner A...
by CFS | Aug 13, 2019 | News
Warm-Up: Coach’s choice WOD prep: WOD: Curds & Whey for time: 3 Rounds: 21-15-9 Kettlebell swings Option 1. (70,53) Option 2. (50,35) Option 3 (35,26) 75 Double Unders after each rep scheme. *Option for double unders 150 singles Directly Into… 3 Rounds: 20...
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