by CFS | Jul 29, 2018 | News
Warm-Up Coach’s choice WOD prep Build to a heavy Bear Complex WOD The Rowing Bear AMRAP 20 1 x Bear Complex @ 0.75 x BW 15/10 Cals Row *1 Bear complex is 5 movement of: 1 power clean 1 front squat 1 push press 1 back squat 1 push press Option 2: AMRAP 20 1...
by CFS | Jul 28, 2018 | News
Warm-Up Coach’s choice WOD prep Build to a heavy 5 for the WOD. WOD 5 rounds 5 back squats (heavy) 20/15 bike 10 burpees *Rest as needed between rounds. *Each round is a max effort sprint. Post WOD: Banded hip distraction 2 minutes per side. Endurance...
by CFS | Jul 27, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Hind·Sight 2 Rounds for time 200 Meter Run 20 Hand Release Push-ups 200 Meter Run 20 Kettlebell Swings (53,35) 200 Meter Run 20 Ab-Mat Sit-Ups 200 Meter Run 20 Deadlifts (75,55) 200 Meter Run 20 Air Squats...
by CFS | Jul 26, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Hang power snatch WOD (Increase weight after each AMRAP) AMRAP 5 20 Hang power snatches 20 Wall balls 20/14 Cal row Rest 5 minutes AMRAP 5 15 Hang power snatches 15 Wall balls 15 Burpees 15/10 cal row Rest 5 minutes AMRAP 5...
by CFS | Jul 26, 2018 | News
Warm-Up Coach’s choice WOD prep Build your hang power snatch to heaviest WOD weight. WOD The Purge AMRAP 5 20 Hang power snatches(75,50) 20 Wall balls(20,14)(10′,9′) 20 Burpees 20/14 Cal row Rest 5 minutes AMRAP 5 15 Hang power snatches(95, 65) 15...
by CFS | Jul 25, 2018 | News
Warm-Up Coach’s choice WOD prep Jump rope practice WOD Minute 0 to 10 Annie 50-40-30-20-10 Double-unders Sit-ups Option 2 50-40-30-20-10 single-unders x 2 Sit-ups Option 3: 25-20-15-10-5 single-unders x 2 Sit-ups Rest Minute 10 to 12 Minute 12 to 20 16...
by CFS | Jul 25, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Max height box jump WOD 3 rounds 30 seconds of work/30 seconds of for each movement. Kb Goblet squats KB Sumo dead lift high pull Hand release push-ups Box jumps Jump rope Post WOD: Game coaches...
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