by CFS | Oct 28, 2019 | News
Warm-Up: Coach’s choice WOD prep: Practice jump rope, Ski erg. Warm up the kettlebell swing to WOD weight. WOD: “Flight Simulator” 15-minute cap 5-10-15-20-25-30-25-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double Unders *If you don’t have double unders...
by CFS | Oct 27, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the clean & Jerk to WOD weight WOD: Dana AMRAP 20 Buy-in 37 Burpees 3 Clean and Jerk (135,95) 6 push-ups 9 Box jumps (24,20) 12 Calorie Row Option 2: 37 Burpees 3 Clean and Jerk (115,75) 6 push-ups 9 Box jumps (24,20)...
by CFS | Oct 26, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep & Practice the lifts WOD: Bro Session or perform a WOD you missed this week! Bench press 10 x 3 reps Dumbbell 1 arm row 10 x 5 reps each arm Barbell curls 10 x 7 reps *100m ski, row or run after the set of barbell...
by CFS | Oct 25, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the Front squats to WOD weight. Practice Kip swings and toes to bar. Options for toes to bar: 1. Knees to 90 2. Toes to rig WOD: Mind Control AMRAP 20: 7 Toes to Bar 7 Front Squats (135,95) 200 Meter run Option 2: AMRAP 20:...
by CFS | Oct 24, 2019 | News
Warm-Up: Coach’s choice WOD prep: Warm Lifts up to WOD weight. Practice your gymnastics movements appropriate for your workout. WOD: WORKOUT 20.3 Rx’d (Ages 16-54) ♀ deadlift 155 lb. then 205 lb. ♂ deadlift 225 lb. then 315 lb. Scaled (Ages 16-54) ♀...
by CFS | Oct 23, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep your goat and Wheel House or prep the movements for Gotcha WOD: Goat / Wheelhouse Day or “Bag It” EMOM 20 Odd Minutes Goat: movement Even Minutes: Wheel House movement “Goat” is CrossFit slang for a movement that...
by CFS | Oct 22, 2019 | News
Warm-Up: Ski rolling game 5-second hollow hold for every calorie over or under 100. The hollow hold will be performed by both partners. WOD prep: Skills & Drills EMOM 9 (3 rounds) Minute 1- 5 tempo kip swings Minute 2- With a barbell. 2 strict press, 2 push...
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