by CFS | Jun 5, 2018 | News
Warm-Up Coach’s choice WOD prep Thruster build to a heavy single. WOD Regionals Event 6 For time: 4 rope climbs 16 thrusters 3 rope climbs 12 thrusters 2 rope climbs 8 thrusters Men: 15-ft. rope, 155 lb. Women: 15-ft. rope, 105 lb. Scroll for scaling options....
by CFS | Jun 4, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Athletes Choose 1 From Each Section: Last done on 2/27/18 Weightlifting: 1RM Deadlift 1RM Bench Press 1RM Back Squat Gymnastics: Max Strict Pull-ups Max Weighted Pull-ups Max Muscle-ups Max Strict Handstand...
by CFS | Jun 4, 2018 | Kids & Teens WOD
Warm-up: Coaches choice WOD prep: Prep the movements WOD: Teams of 3 1500m row A Works B Rests C holds heavy plate Then 100 Burpees over sand bag A Works B Rests C Hangs from pull-up bar Then 100 plate ground to overhead A Works B Rests C Holds plank...
by CFS | Jun 3, 2018 | News
Hailey Warm-up Coach’s choice WOD prep Prep the movements WOD Filthy 50 For time: 50 Box jump (24,20) 50 Jumping pull-ups 50 Kettle bell swings(35,26) 50 Walking Lunges 50 Knees to elbows 50 Push press (45,30) 50 Back extensions 50 Wall balls(20,14) 50 Burpees...
by CFS | Jun 2, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements in the WOD WOD “Two Drink Minimum” 3 rounds for time of: 50 Double Unders 15 Pull Ups 10 Double Kettlebell Front Squat (53/35) CFS Brief: Bringing Common Sense Back to Health Care talk with Mary...
by CFS | Jun 1, 2018 | Kids & Teens WOD
Warm-Up 400m Skill run: Run 400m with stops every 50-100m to perform 5-10 reps of various exercises (Squats, Plank hold, Jumping Jacks, etc.) Recommend this is Coach led WOD prep DB Push press WOD 5 rounds for time 5 DB push press 10 Ab-mat sit-ups 20 Double unnders...
by CFS | Jun 1, 2018 | News
Bryan & Alex Warm-Up Coach’s choice WOD prep Prep the hang power clean to Wod weight, heavier if capable. WOD “Sweet Baby Jane” 3 rounds for time of: 500m row 20 Box jumps(24,20) 15 Hang power cleans(135,95) 400m run Option 2: 3 rounds for time...
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