WOD Kids & Teens Wednesday 10/18/17

Warm-Up Coach’s Choice WOD prep Overhead squat & pull-up practice WOD EMOM 20 Odd minute 2 overhead squats Even minute 3 strict pullups or ring rows @ Minute 5,10,15 & 20 perform 10 burpees. Post WOD...
WOD Wednesday 10/18/17

WOD Wednesday 10/18/17

Warm-up Coach’s choice WOD Prep 1 power clean from pockets 1 power clean from above the knee 1 power clean 2 inches from the floor * Work up to a heavy complex WOD On the Minute for 10 Minutes 2 Power Cleans 85 to 90% of complex Rest 2 Minutes On the Minute For...
WOD Tuesday 10/17/17

WOD Tuesday 10/17/17

Jana & Alex Warm-up Coach’s choice WOD prep Handstand Push Up Practice. Build to your most difficult single handstand push up. WOD AMRAP 13 Row 2K 30 Handstand Pushups Post WOD Lax ball under shoulder blades for 4 minutes CFS Brief: Dates to save: CFS Guys...

WOD Kids & Teens Monday 10/16/17

Warm-Up Medicine Ball Warm Up WOD prep Push Press/Hang power clean WOD 8-10 year olds 3 rounds for time 10 cal row 10 DB hang power cleans 10 DB push press 10 box jumps MS/HS 3 Rounds of 1 Minute at each exercise. Row for Calories Push Press Hang Power Clean Box Jumps...
WOD Monday 10/16/17

WOD Monday 10/16/17

Warm-up Coach’s choice WOD prep Pause Back Squats 3,3,3,3,3 Pause for 3 seconds at the bottom of each rep WOD For Time 40 Kettle bell Swings (53, 35) 30 Goblet Squats (Same) 20 Burpee Box Jump Overs (24, 20) *Scale load of KB and box height as needed Post WOD...

WOD Sunday 10/15/17

Warm-up Coach’s choice WOD prep Max rep push-ups on (3) 35lb plates and ab-mat between plates. WOD Break Point For time: 50 Ab-mat sit-ups 25 Calorie row 200m Sand bag run(50,35) 40 Ab-mat sit-ups 20 Calorie row 200m Sand bag run 30 Ab-mat sit-ups 15 Calorie row...

WOD Kids & Teens Saturday 10/14/17

Warm-Up Coach’s Choice WOD prep Rope Climbs WOD 14 Minute Clock Run 800 M (400 Kids) Then Ladder 1 Rope Climb 8 Abmats +2 Burpee Broad Jump (6,4) *Each round, add an additional 2 Burpee Broad Jumps Post WOD...