by CFS | Nov 27, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Back squat 8, 6, 4, 2 on the 3 minutes, climb in load if capable. Athlete 1 starts at 0 Athlete 2 starts at 90 WOD 3 Rounds: AMRAP 3 25/15 Calorie Bike 15 Kettlebell Swings Max Burpees with remaining time Rest 3...
by CFS | Nov 26, 2018 | Kids & Teens WOD
Warm-Up Crocodiles and Alligators: Create two safe zones at each end of the space and a center line. Divide class into teams. Line them up facing away from eachother along the center line. One team is Crocs and one is Kangaroos. Call out one team name and that team is...
by CFS | Nov 26, 2018 | News
High Five for the cal bike today! Warm-Up Coach’s choice WOD prep Prep the kettlebell swing WOD “Full Count” 5 Rounds: AMRAP 4: 35/25 Calorie Bike 25 Kettlebell Swings (53,35) Max Shuttle Sprints in Time Remaining Rest 4 Minutes Between rounds Score is...
by CFS | Nov 26, 2018 | Kids & Teens WOD
Warm-Up 2 rounds 40 Single Unders 20 Banded Good Mornings 10 Sit Ups 10 Squats 5 Wall Ups 10m Inch Worm WOD prep Strength With a partner On the 90 seconds for 12 rounds Partner 1 goes round 1. Partner 2 goes round 2 1 dead lift 1 hang power clean 1 front squat 1 push...
by CFS | Nov 25, 2018 | News
Aron Warm-Up: Coach’s choice WOD prep STRENGTH: Back squat 12,10,8,6,4 (30 minute cap) Start @ 50 to 60% of 1rm and add weight each set if capable Rest 3 to 5 minutes between sets WOD: Medusa AMRAP 9 20 DB power snatch(50,35) 20 wall balls(20,14) CFS...
by CFS | Nov 24, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Accumulate the following reps in any order or rep scheme: 60 calorie row 60 bicep curls (DB’s or barbell). 60 strict TTB, knees to elbows or knees to 90. 60 Double unders or 120 singles 60 dips (rings,...
by CFS | Nov 24, 2018 | Kids & Teens WOD
Kids 5 to 12 Warm-Up Crocodiles and Alligators: Create two safe zones at each end of the space and a center line. Divide class into teams. Line them up facing away from eachother along the center line. One team is Crocs and one is Kangaroos. Call out one team name and...
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