by CFS | Jun 21, 2018 | News
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, (95,65) Option 2: 3 Rounds for time of: 400m Run 15 Toes-to-bar 9 Hang Power Snatches, (75,55) Option 3: 3 Rounds for time...
by CFS | Jun 21, 2018 | Kids & Teens WOD
Warm-Up: Coaches choice WOD prep: Prep the movements WOD: Teams of 2 or 3. 4 staion rotation 2 rounds. 2 minute at each station. One athlete works while the others rests. Max 10m sled push (switch every 10m) Max 10m KB farmers carry(switch every 10m) Max 10m...
by CFS | Jun 20, 2018 | News
Warm-Up: Coaches choice WOD prep: Prep the back squat and bench WOD “Times on Our Side”(Try and partner with simlar strengths) 10-9-8-7-6-5-4-3-2-1 Back Squat Body weight Bench press Body weight Strict pull-ups *Record the time when you finish Option...
by CFS | Jun 19, 2018 | Kids & Teens WOD
Warm-Up: Coaches choice WOD prep: Prep the movements WOD: Deck of cards Complete the Deck For Time Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps. Suit determines the exercise: Hearts =...
by CFS | Jun 19, 2018 | News
Warm-Up: Coaches choice WOD prep: Prep the movements WOD: Deck of cards Complete the Deck For Time Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps. Suit determines the exercise: Hearts =...
by CFS | Jun 18, 2018 | Kids & Teens WOD
Warm-up: 10 Squats 3 Forward Rolls on blue mat 10 Sit Up 10m of Toy Soldiers 10 Push Ups 10m of Broad Jumps 20 Lateral Hops 10 Spiderman turn outs Pre WOD: Tire flips and slam ball. WOD: Teams of 2. 1 person works while the other rests. Teams...
by CFS | Jun 18, 2018 | News
Warm-Up: Coaches choice WOD prep: Build to a heavy double out of the rack. Split if capable. WOD: “For Pete’s Sake” AMRAP 12 6 Push jeks(155,105) 20/14 calorie row Option 2: AMRAP 12 6 Push jeks(135,95) 20/14 calorie row Option 3: AMRAP...
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