by CFS | Oct 16, 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 “Gotcha” EMOM 20 Odd Minutes Goat: movement Even Minutes: Wheel House movement “Goat” is CrossFit slang for a movement that...
by CFS | Oct 15, 2019 | News
Warm-Up: Coach’s choice WOD prep: Practice rope climbs, pull-ups & strict handstand push-ups. Build to your WOD weight for the front squat. WOD: WatchDog 5 Rounds For Time 2 Rope Climbs 9 Chest-to-Bar Pull-Ups 4 Front Squats (155,105) 5 Strict Handstand...
by CFS | Oct 14, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep and practice the movements WOD: CrossFit MainSite 4 rounds of Tabata: Calorie row, Calorie bike, Calorie ski erg, Double unders Rest 5 minutes between rounds. The Tabata interval is 20 seconds of work followed by 10 seconds...
by CFS | Oct 13, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Free Space AMRAP 15 15 Box jumps 1 & 2 (24,20) 3 (20) 20 dumbbell snatches 1(50,35) 2(40,25) 3(30,20) 15 Wallballs 1(20,14)(10’target) 2(20,14)(10′,9’target) 3(14,10)(9’target)...
by CFS | Oct 12, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the thruster to WOD weight. *Choose a load where your first round of 9 thrusters unbroken. The 15’s & 21’s in 3 sets or less. WOD: “CrossFit Main Site” or choose a WOD you missed this week! For...
by CFS | Oct 11, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: “RSCC” 35-minute cap Teams of 2. one person will work while the other rests. For Cindy and The Chief, athletes must complete full rounds before switching. 800m Row 4 rounds of Chief (Option...
by CFS | Oct 10, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: CrossFit Opens WOD 20.1 WORKOUT VARIATIONS 10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutes Rx’d (Rx’d Ages 16-54) ♀ 65 lb. ♂ 95 lb. Scaled (Scaled...
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