by CFS | Oct 9, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep Your Goat and Wheelhouse WOD: “Goat / Wheelhouse Day ” On the Minute x 20 Odd Minutes Goat: movement Even Minutes: Wheel House movement “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring...
by CFS | Oct 8, 2019 | News
Warm-Up: Coach’s choice WOD prep: EMOTM – 9 Minutes Minute 1: 5 plate squat therapy reps + 5 PVC pass-throughs Minute 2: 10 PVC snatch-grip push jerk (from back rack) Minute 3: 5 PVC sots press, 1-second pause in lockout (PVC) WOD: “Big Squat”...
by CFS | Oct 7, 2019 | News
Warm-Up: Coach’s choice WOD prep: Weighted strict pull-ups 5,4,3,2,1 or if you have less than 3 strict pull-ups do this. 1. The Segment+Eccentric Pull-up 5 sets of 4 repetitions. Take 3-5 seconds to descend to a dead hang. Rest 90-120 seconds between sets. We’re...
by CFS | Oct 6, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements to WOD weight WOD: “DT” 5 rounds for time of: 12 Deadlifts (155,105) 9 Hang power cleans (Same) 6 Push jerks (Same) Option 2: 5 rounds for time of: 12 Deadlifts (115,75) 9 Hang power cleans (Same)...
by CFS | Oct 5, 2019 | News
Warm-Up: Coach’s choice WOD prep: WOD: “Swole Sunday” Complete in any order: 5 Stations: 1. Dumbbell bench 5 X 10 @ AHAP 2. Sled drag 5 X 25m max load 3. Barbell Curls 5 X 10 @ AHAP 4. DB hammer curls 5 X 10 per hand @ AHAP 5. Dumbbell Skull crushers...
by CFS | Oct 4, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep and practice the movements WOD: “Pump It Up” AMRAP 30 30 Calorie row 25 squats 15 pull-ups 10 push-ups hand release * For this AMRAP you may divide up the push-ups, pull-ups, and squats as you like. Pull-up...
by CFS | Oct 3, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep and practice the movements WOD: “Tabata Quattro” Stations 20:20 Work: Rest 8 rounds Ski Erg max calories 8 Rounds Alternating Dumbbell snatches 8 Rounds Bike max calories 8 Handstand holds *If unable to do...
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