by CFS | Aug 12, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep to you heaviest Chief weight. WOD: “Blockbuster” Option 1: AMRAP 5: Buy-In: 50,35 Calorie Bike Max Rounds of “The Chief” (135,95) Rest 5 Minutes AMRAP 5: Buy-In: 35,25 Calorie Bike Max Rounds of “The Chief” (155,105) Rest 5...
by CFS | Aug 11, 2019 | News
Warm-Up: Coach’s choice WOD prep: 1 power snatch 3 overhead squats *Build to WOD weight. Heavier if capable. 10-minute cap. WOD: “Nancy” Five rounds for time of: 400-meter run 15 Overhead squats (95,65) *Scale to front squads if needed. Option 2:...
by CFS | Aug 10, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the row WOD: Teams of 3 or 4 10k row for time *Accumulate 400 ab-mat sit-ups during the 10k row. Post WOD: Foam roll for 5 minutes CFS Brief: Day 28 WLC Double Under Seminar Molly Metz, 5-time World Jump Rope Champion, and...
by CFS | Aug 9, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Jack in the Box With a running clock Teams of 2. One person works while the other rests. Except for the sandbag run! Divide the reps as you like> AMRAP 25 30 Wall balls (20,14) 3 Rope Climbs or...
by CFS | Aug 8, 2019 | News
Warm-Up: Coach’s choice Pre WOD: weight lifting: Every 2.5 Minutes for 5 Rounds 1 Below knee Power Snatch, 1 above knee Squat Snatch, 1 Overhead Squat. Build to a heavy single. WOD: Burpeelishes For Time: 50 Burpee to target (6+” above the reach) -Rest 2...
by CFS | Aug 7, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the muscle -up WOD: “Hortman” AMRAP 45 Run 800 meters 80 Air squats 8 Muscle-ups bar or ring Options for muscle-ups: 1. Muscle-up transitions. 2. Jumping bar or ring muscle-ups Post WOD: Foam roll CFS...
by CFS | Aug 6, 2019 | News
Warm-Up: Coach’s choice WOD prep: Warm up the squat clean and bench press to WOD weight. Partner with similar strength on the bench press.(3 or 4 to a bench. WOD: Rice & Beans for time: Teams of 2 or 3. One person works while the other rests. Divide the reps...
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