by CFS | Oct 27, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the dead lift to WOD weight. Practice rope climbs. WOD: “NIELD” Dedicated to Cpl Daniel Nield (31) 1st Battalion The Rifles who died in an explosion in Afghanistan on 30th January 2009. The explosion was believed to...
by CFS | Oct 26, 2018 | Kids & Teens WOD
Warm-Up 10 Jumping Squats 10 m Lunge Walk 10 Ab-mat Sit Ups 10 m Toy Soldiers 10 Single unders 10 m Duck Walk 10 Kettle Bell Swings 10 m Broad Jump Superman Hold WOD prep Complex 1 hang clean power clean 1 front squat WOD Teams of 2 AMRAP 15 3 hang power...
by CFS | Oct 26, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Nights Watch 27-21-15-9 Burpees over the bar Barbell front squats (95,65) Toes to bar Calorie Bike *After every round run 50 m with a sand bag (50,35) *If the numbers in the class are greater than the number...
by CFS | Oct 26, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Back squat 3,3,3,3,3,3 WOD 50/35 calorie row 25 ab-mat sit-ups 400 m KB farmers carry 25 ab-mat sit-ups 50/35 calorie row Post WOD: Game Cone...
by CFS | Oct 25, 2018 | News
Warm-Up Coach’s choice WOD prep 3 position snatch 1 snatch from pockets 1 snatch from below the knee 1 snatch from the floor Build to WOD weight, heavier if capable. WOD Sweet Science For Time: 70/50 Calorie Row 50 Ab-Mat Sit-ups 30 Power Snatches(135,95) 50...
by CFS | Oct 25, 2018 | Kids & Teens WOD
Warm-Up Follow the Leader: Each time the leader switches trainer calls a movement for athletes to complete 3 of. WOD prep Pass the Ball in Front Rack: Have athletes line up holding their elbows in front rack position. Athlete at front of line starts with a dodge ball...
by CFS | Oct 24, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD CrossFit Main site 3 rounds for time of: 25 dumbbell push jerks(50,35) 50 double-unders 25 weighted step-ups (20″)( same) 50 double-unders Option 2: 3 rounds for time of: 25 dumbbell push jerks(35,20)...
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