by CFS | Nov 17, 2019 | News
Haley Warm-Up Coach’s choice WOD prep Prep the deadlift to WOD weight. WOD Christine (compare from 6/10/19) 3 rounds for time 500 m row 12 Bodyweight deadlifts 21 box jumps (20″) Men & Women Option 2 performance: 3 rounds for time 500 m row 12 75% Bodyweight...
by CFS | Nov 16, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the farmers carry and bench press WOD: Choose a WOD you missed this week. or 10 supersets of : 10m Farmers Carry. Bench Press 3,3,3,3,3,3,3,3,3,3 *Build-in load with each set. *Rest as needed between sets. Post WOD: Agile 8...
by CFS | Nov 15, 2019 | News
Becka Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: 30 Days of Night Teams of 4 or 5 AMRAP 30 Max calorie bike/Max rounds of Cindy. 2 athletes will work while the others rest. 1 athlete will complete a round of Cindy while the others are biking for...
by CFS | Nov 14, 2019 | News
Eddie Warm-Up: Coach’s choice WOD prep: 15 minutes to Build to Heavy Complex: 1 Pausing Back Squat (3 Seconds in the bottom) 1 Back Squat WOD: Orange Crush 600m run then 30-20-10 Kettlebell swings Option 1 (53,35) Option 2 (35,26) Option 3 (26,18) Sandbag back...
by CFS | Nov 13, 2019 | News
The rope-a-dope is a boxing fighting style commonly associated with Muhammad Ali in his 1974 Rumble in the Jungle match against George Foreman. Warm-Up: Coach’s choice WOD prep: Rope climb practice WOD: Rope-a-dope 50-40-30-20-10 Calorie row Ab-mat sit-ups...
by CFS | Nov 12, 2019 | News
Warm-Up: Coach’s choice WOD prep: *3-Position Power snatch: 1 High Hang snatch (high thigh/pockets) 1 Hang Power Snatch (above knees) 1 Power Snatch (floor) Set #1 – 50% of your estimated 1RM Power snatch Set #2 – 53% Set #3 – 56% Set #4...
by CFS | Nov 11, 2019 | News
Warm-Up: Coach’s choice WOD prep: On the 2 minutes for 8 rounds (14 minutes) Round 1 starts at zero Round 2 starts at 2. Build to a heavy complex. 1 strict press 1 Push press 1 Push jerk WOD: Ping-Pong 3 Intervals, each for time of: 250m Row 15 Push Jerks...
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