by CFS | Apr 3, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the dumbell snatch WOD For time Teams of 2. 1 person works while the other rests. Both teammates complete full rounds. Round 1 20 Alternating dumbell snatches 40 Double unders or 80 single unders 5 Burpee pull-ups Round...
by CFS | Apr 3, 2018 | News
Jana Warm-Up Coach’s choice WOD prep Prep the back squat WOD Back squat 10-9-8-7-6-5-4-3-2-1 200m run after even sets. 200m row after odd sets. Try and add weight each set. *Run and row as hard as feels right. Post WOD: Couch stretch. 2 minutes per side....
by CFS | Apr 2, 2018 | News
The gangs all here! Warm-Up Coach’s choice WOD prep Strength Bench press 5-5-5-3-3-3-1-1-1 *Try to increase weight every set. WOD WOD: 7 rounds 30 sec AMRAP pullups (scale up to muscle ups if capable). 30 sec rest. 30 sec AMRAP pushups. 30 sec rest....
by CFS | Apr 1, 2018 | Kids & Teens WOD
Warm-Up 2 rounds Partner A: Assume plank postion, while Partner B Performs 5 Deadlifts of Partner A’s feet (make sure you keep your Angry Gorilla back!) -> Wheelbarrow walk 10 m Switch places and repeat 7 Donkey Kicks WOD prep Kettle bell swing WOD Teams of...
by CFS | Apr 1, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Carnival of fitness Event 1 With a 20 minute clock complete Teams of 2. 1 person works while the other rests. Both teammates complete full rounds. 12 minute cap Round 1 20 Alternating dumbell snatches(50,35)...
by CFS | Mar 31, 2018 | News
Post time to coments!
by CFS | Mar 31, 2018 | Kids & Teens WOD
Warm-up Coaches choice Pre WOD Skill: Heel Balance Drill: Standing with ankles outside a light KB and toes hanging off a plate, perform a deadlift. Try to keep toes off the ground! Increase the challenge by moving more of the foot off the edge of the plate until it is...
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