by CFS | Jan 25, 2020 | News
Warm-Up: Coach’s choice WOD prep: Prep & Practice the lifts WOD: Bro Session (Compare from 12/23/19) 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...
by CFS | Jan 24, 2020 | News
Warm-Up: Coach’s choice WOD prep: Prep the dumbbell snatch to WOD weight. Practice toes to bar reverse lunges and jumping jacks. WOD: Jumpin Jack Flash Teams of 2. 1 athlete will work while the other rests. Athletes complete full rounds before switching....
by CFS | Jan 23, 2020 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Turf War AMRAP 20 400m turf run 2 rounds of The Chief (135,95) 1 rope climbs 400m run 4 rounds of The Chief(same) 2 rope climbs 400m run 6 rounds of The Chief (same) 3 rope climbs 400m run 8 rounds...
by CFS | Jan 22, 2020 | News
Warm-Up: Coach’s choice WOD prep: Practice jump roping, handstand walking, and rowing. WOD: Freeze Frame (30-minute cap) 50-40-30-20-10 Calorie row Ab-mat sit-ups Double unders *10m handstand walk after each set of double unders. Options for double unders: 1....
by CFS | Jan 21, 2020 | News
Warm-Up: Coach’s choice WOD prep: Build to heaviest WOD weight. WOD: Jumping Beans AMRAP 4 12 Push Jerks (95,65) 20 Box jumps(20″) Max calorie ski Rest 4 minutes AMRAP 4 12 Push Jerks (115,80) 20 Box jumps(20″) Max calorie ski Rest 4 minutes AMRAP 4...
by CFS | Jan 20, 2020 | News
Warm-Up: Coach’s choice Pre WOD: 25 minutes to build to a heavy 5 rep back squat. 5,5,5,5,5,5 Example of warming up your 5 rep max: WARM UP SETS: 45#x5, 95#x5, 145#x5, 175#x3, 205#x2 WORKING SETS: 225#x5, 235#x5, 240#x5, 245#x5, 246#x5 What is the formula?...
by CFS | Jan 19, 2020 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Indigestion 3 Rounds for time 500-meter row 15 Kettlebell Swings (70,53) 25 Burpees 15 Kettlebell Swings (70,53) Option 2: 3 Rounds for time 500-meter row 15 Kettlebell Swings (53,35) 25 Burpees 15...
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