by CFS | Sep 28, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the clean, kettlebell swing and snatch. WOD: For Time 26 Power Cleans (95,65) 100 Double Unders (Break or Trip: 5 Burpees) 100 Kettlebell Swings (35,26) (Break: 100m run) 26 Power Snatch (95,65 ) Penalty for breaking or...
by CFS | Sep 27, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the strict press. Build to a moderate 2 reps in preperation for the 2 rep heavy for the WOD. 14 minute Time Cap 10 Burpees Over the rower(CAN step over) 30/20 Calorie Row 10 Burpees Over the rower 30/20 Calorie Row 10 Burpees...
by CFS | Sep 27, 2018 | News
Warm-Up Coach’s choice WOD prep Prep back squat. Build to a moderate load in preperation for the WOD: Complete as much as possible in 14 minutes 15 Burpees Over the rower 40/30 Calorie Row 15 Burpees Over the rower 40/30 Calorie Row 15 Burpees Over the rower...
by CFS | Sep 27, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Stone carry and Russian KB swings. WOD 5 Rounds For Time 100 ft stone carry 50 ft up/ 50 ft back 10 Russian KB swings Post WOD: Game Coach’s choice....
by CFS | Sep 26, 2018 | News
Warm-Up Coaches choice WOD prep Prep the movements WOD: Targaryen 400m run 30 push-ups 300m run 20 push-ups 200m run 10 push-ups Directly into… 10-20-30: Bike Ring Dips Women Complete (7,14,21 Calories on Bike). Option 2: 400m run 30 push-ups 300m run 20 push-ups 200m...
by CFS | Sep 26, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Strength: Hang power clean 3,3,3,3,3. * Build in weight. On the 3 minutes(10 90 second rounds) (2 on a platform. similar strengths)Athlete 1 goes on the zero. Athlete 2 goes on the 90 seconds. Athlete 1 start at 1 Athlete 2 start...
by CFS | Sep 25, 2018 | News
“Warm-Up Coaches choice WOD prep Prep the dead lift to wod weight. Practice rowing basics. WOD: Pied Piper Every minute on the minute for 21 minutes 1st minute – 12/9 calorie row 2nd minute – 15 Dead lifts (185,125) 3rd minute – 20...
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