by CFS | Jun 18, 2018 | Kids & Teens WOD
Warm-Up: Hand stand walking practice WOD prep: Push jerk WOD: AMRAP 12 6 Push jeks 20/14 calorie row Post WOD: Game -Foam roll bowling.
by CFS | Jun 17, 2018 | News
Warm-Up: Coaches choice WOD prep: Prep the power clean & front squat . WOD: Josie For time, wearing a 20-lb. vest: 1-mile run Then, 3 rounds of: 30 burpees 4 power cleans(155,105) 6 front squats(Same) Then, 1-mile run Scaling Reduce the loading and number of reps,...
by CFS | Jun 16, 2018 | News
Warm-Up: Coaches choice WOD prep: Prep the movements WOD: “Father Knows Best” For Time 400 meter Run 25 Kettlebell Swings (53,35) 200 meter single arm farmers Walk (53,35 kettle bells) or (50,35 dumbbells)(outside) 200 meter Single arm dumbbell overhead...
by CFS | Jun 16, 2018 | Kids & Teens WOD
Warm-up Tabata Plank & Jump rope (8 rounds 20 Seconds on, 10 Seconds off) Then 2 x 30 Second Hollow Holds Pre WOD Overhead Squats WOD: Round 1: AMRAP 3 15 Overhead Squats (Light Weight) 5 Double Unders Rest 1 Minute Round 2: AMRAP 3 10 Overhead Squats (Medium...
by CFS | Jun 15, 2018 | News
Warm-Up: Coaches choice WOD prep: Prep the dead lift and DB push press to wod weight WOD: “Let Go of My Eggo” 3 Rounds for time of: 10 Deadlifts (275,185) 50 Double-unders *Rest 5 minutes Then 30-20-10 reps for time of: Calorie row Dumbell single arm push...
by CFS | Jun 14, 2018 | News
Warm-Up: Coaches choice WOD prep: Toes to bar practice WOD: Low Rider For Time: 27-21-15-9: Toes to Bar Burpees over the Wreck Bag After Each Round: 400m Wreck Bag Run (50,35) * Scale Load of wreck bag as needed. Options for toes to bar: 1. Knees to 90 2. Ab-mats x 2...
by CFS | Jun 14, 2018 | Kids & Teens WOD
Warm up: 10 Squats 10m forward rol 10 Sit Ups 10m Toy Soldiers Walk 10 Push Up 10m Broad Jumps 20 Lateral Hops 10m Traveling Spidermans Pre WOD: Front Squat WOD: 5 Rounds for time of: 5 Front Squats 10 Ab-mat sit-ups 10 Burpees over the ab-mat Post WOD: Game...
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