by CFS | Mar 30, 2018 | News
Warm-Up Coach’s choice WOD prep Build to WOD weight WOD Dead Pool for time Teams of 2 300 Wall balls(20,14)Ladies 9’ft target EMOM Even minute Partner A does 5 Burpees Partner B does 1 heavy dead lift(315,205) Odd minute Partner A does 1 heavy dead...
by CFS | Mar 29, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Tama (modified) *Kettlebells in place of barbells for farmers carry & hang power snatch in place of hang power clean. For time: 800-meter single-arm kettlebell farmers carry (53,35) 31 toes-to-bars 31...
by CFS | Mar 29, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Hang power snatch WOD For time: 400-meter single-arm barbell farmers carry 31 sit-ups 31 push-ups 31 Barbell front squats 200-meter single-arm barbell farmers carry 31 sit-ups 31 push-ups 31 Barbell hang power snatches...
by CFS | Mar 29, 2018 | Kids & Teens WOD
Warm-Up 5 Squats—> 10m Lunge Walk 10 Jump Touch—> 10mForward Rolls 5 Push Ups—> 10m Toy Soldier Walk 10 V Ups—> 10m Broad Jump WOD prep Wall Ball WOD 3 Rounds for time 200 M Farmer’s Carry 30 Wall Ball Post Wod Game Post...
by CFS | Mar 28, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the row. WOD Team 10 k row Teams of 3. Switch every 200m 1 team mate must be holding a plank during the 10K Endurance & Stamina See Above! CFS Brief: CBD Q & A With Melissa Gibson from Hemp & Humanity Tuesday...
by CFS | Mar 27, 2018 | Kids & Teens WOD
Warm-Up Musical Med Ball WOD prep Prep the power clean WOD Teams of 2. 1 person completes a full round while the other rests. AMRAP 15 12 calorie row 9 Hang power cleans 6 Burpees over the bar Post wod...
by CFS | Mar 27, 2018 | News
Roland Warm-Up Coach’s choice WOD prep 15 minutes to build to a 1 RM Jerk (split jerk or push jerk). Jerk (from the rack) If not going over head 3 rounds of: 1) 6-8 DB Bench Press 2) 15 (CrossOver Symmetry) Back Flies 3) :60 Plank WOD Bottom Feeder AMRAP 15 200m...
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