by CFS | Nov 23, 2018 | News
Warm-Up Coach’s choice WOD prep 12 minutes to build to a heavy 3 rep hang power clean. WOD Sugar Plum 10-9-8-7-6-5-4-3-2-1 Hang Power Snatch (115,80) Burpees over barbell After Each Round: 15 AbMat Sit-Ups Option 2: 10-9-8-7-6-5-4-3-2-1 Hang Power Snatch (95,65)...
by CFS | Nov 22, 2018 | News
Roland WODSgiving Open Box 8am to 12:30pm Athletes will warm up on their own. Please arrive early and warm-up properly. Please sign in upon arrival. WOD 1 Giblits Goes off at 8:15am 12-9-6 Bear Complex (95,65) 400m turf run One “Bear...
by CFS | Nov 21, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Team Chelsea on the run Teams of 3. Wear a vest if capable. AMRAP in 30 minutes Continues 200 m sand bag turf run (50,35) 5 Pull-Ups 10 Push-Ups 15 Air Squats *Scale the pull-ups and push-ups as...
by CFS | Nov 20, 2018 | Kids & Teens WOD
Warm-Up 30 second Couch Stretch (Left/Right) 30 second Samson Stretch 10 air squats, 10 PVC pass overs, Forward Lunge x 10 m Lateral Lunge x 10 m (Left/Right) High Knee Run x 10 m Lateral high Knee Run x 10 m (Left/Right) Squat Jumps x 5 reps, 10 spider man turn outs....
by CFS | Nov 20, 2018 | News
Jackie & Isabel Warm-Up Coach’s choice WOD prep Prep the dead lifts. WOD “Christine” Last done on 4/27/18 3 Rounds 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (20″) Option 2: 3 Rounds 500 Meter Row 12 Deadlifts (3/4 bodyweight) 21 Box Jumps...
by CFS | Nov 19, 2018 | News
Say it isn’t so.. Tabata bike.. Warm-Up Coach’s choice WOD prep Back Squat on the 2 minutes @ 80 to 85% of 1 rep max. Add weight if capable. No failed sets 5,5,4,4,3,3,,2,2,1,1 New to CrossFit do 6 sets 5 reps. Build in weight if capable...
by CFS | Nov 18, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep EMOM 10 skill work. Minute 1: 25 Double unders Minute 2: 5 Goblet squats * You should have 30 seconds rest between skills WOD Deck of Cards Alternate movements each card. Burpees Russian KB swings Ab-mat sit-ups Face cards =...
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