by CFS | Jun 25, 2018 | News
Warm-up: Coaches choice Pre WOD: Prep the movements WOD: Option 1: “Kelen Helly” For Time: 1 Round of Kelly 2 Rounds of Helen 1 Round of Kelly Kelly: 400 Meter Run, 30 Box Jumps (24,20), 30 Wallballs (20,14) 9ft target for ladies Helen: 400 Meter Run, 21 Kettlebell...
by CFS | Jun 25, 2018 | Kids & Teens WOD
Warm-Up: Coaches choice WOD prep: Prep the movements WOD: Teams of 2. One athlete works while the other rests. Athlete A rows athlete B rows. Athlete A bikes Athlete B bikes through the 15-9-6. Each athlete will carry the KB 100m then switch (1x each) 15-9-6 Cal row...
by CFS | Jun 24, 2018 | News
Warm-up: Coach’s choice Pre WOD: Build to a heavy complex 1 Power clean 1 Squat clean WOD: Elizabeth Scaling: Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which...
by CFS | Jun 23, 2018 | News
Warm-Up: Coaches choice WOD prep: Prep the movements WOD: Wheel of Fortune Teams of 2. One athlete works while the other rests. Athlete A rows athlete B rows. Athlete A bikes Athlete B bikes through the 21-15-9. Each athlete will carry the KB 100m then switch (2x...
by CFS | Jun 22, 2018 | Kids & Teens WOD
Warm-Up: Game Coaches choice WOD prep: Prep the dead lift to wod weight. Skill: Rope climbs WOD: 4 Rounds For Time 8 KB Deadlifts 12 Burpees 2 Rope Climbs or 2 rope pulls 400 meter Run Post WOD: Game Coaches...
by CFS | Jun 22, 2018 | News
Warm-Up: Coaches choice WOD prep: Prep the dead lift to wod weight WOD: Ralph (Hero WOD) 35 minute cap 4 Rounds For Time 8 Deadlifts (250,175) 16 Burpees 3 Rope Climbs (15 ft) 600 meter Run Option 2: 4 Rounds For Time 8 Deadlifts (185,125) 16 Burpees 2 Rope Climbs (15...
by CFS | Jun 22, 2018 | Kids & Teens WOD
Warm-Up: Coaches choice WOD prep: Hang power snatch WOD: Meet the Flinstones 3 Rounds for time of: 400m Run 15 Toes-to-bar 9 Hang Power Snatches, Post WOD: Barbell shoulder smash. 2 minutes per...
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