by CFS | Sep 20, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep 3,3,3,3,3 Strict press Ten 90 second rounds. Athlete 1 start at 1 Athlete 2 start at 2 Athlete 1 start at 3 Athlete 2 start at 4 Athlete 1 start at 5 Athlete 2 start at 6 Athlete 1 start at 7 Athlete 2 start at 8 Athlete 1 start...
by CFS | Sep 20, 2018 | News
Warm-Up Coaches choice WOD prep Strict Press Build to a heavy set of 3. WOD Slow Ride AMRAP 8: 10/7 Calorie Bike 10 ab-mat sit-ups 10 DB box step ups(35,20) *Use a 20 inch box for step ups. Option 2: AMRAP 8: 10/7 Calorie Bike 10 ab-mat sit-ups 10 DB box step...
by CFS | Sep 20, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Stone Sumo Dead lift. 3,3,3,3,3 WOD Team of 5 or 6 AMRAP 10 2 Burpees 2 Stone over Bar 4 Burpees 4 Stone over Bar 6 Burpees 6 Stone over Bar *Continue this pattern for the 10 minutes. Divide the reps however you like between the...
by CFS | Sep 19, 2018 | News
Happy Birthday Christine! Warm-Up Coaches’ choice WOD prep Prep the movements WOD “Rock is like a Hurricane” From 0:00-3:00 2 rounds of: 10 goblet Squats(53,35) 10 Kettle bell swings(53,35) From 3:00-6:00 2 rounds of: 12 goblet Squats(53,35) 12...
by CFS | Sep 19, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Strength: Hang power clean 5,5,5,5,5. * 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 18, 2018 | News
Isabel takes 3rd place in her first comp! Warm-Up Coaches choice WOD prep Prep the movements WOD Come & Get It (35 minute cap) 1,000 meter Row 800 meter Run 50 Burpees (Group A Burpees / Group B Bike) 100 Ab-mat sit-ups 50/35 Calorie Bike (Group B Burpees /...
by CFS | Sep 17, 2018 | News
Warm-Up Coaches choice WOD prep OT3M 1 dead lift 1 Hang power clean 1 STOH Climb to a heavy single. On the 3 minutes(10 90 second rounds) (2 on a bar. similar strengths if possible) Athlete 1 goes on the zero. Athlete 2 goes on the 90 seconds. WOD DT Nastics 5 Rounds...
Recent Comments