by CFS | Mar 26, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the power clean WOD Bottom Dollar 4 minutes 500m row 21 Hang power cleans(115,75) Max cal bike Rest 4 minutes 4 minutes 500m row 15 Hang power cleans(135,95) Max cal bike Rest 4 minutes 4 minutes 500m row 12 Hang power...
by CFS | Mar 25, 2018 | Kids & Teens WOD
Warm-Up 60 Single Unders 15 Sit Ups 15 Push Ups 15 Kettle Bell Deadlifts 15 Jumping Lunges 15 Kipping Swings WOD prep Pull Ups WOD Helen 3 Rounds for time of: Run 400 m 21 Kettle Bell Swings 12 Pull Ups Post WOD Squat...
by CFS | Mar 25, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Tabata for max reps at each station: Chest to bar pull-ups Rest 1 minute Tabata sit-ups Rest 1 minute Tabata seated shoulder presses(75,50) Rest 1 minute Tabata hip extensions Rest 1 minute Tabata jumping...
by CFS | Mar 24, 2018 | News
Warm-Up Coach’s choice Pre WOD Practice the KB floor press. WOD “Pressed for Time” 5 rounds for time of: Run 400 meters 15 KB floor press (70,53) Option 2: 5 rounds for time of: Run 400 meters 15 KB floor press (53,35) Option 3: 4 rounds for time of:...
by CFS | Mar 23, 2018 | Kids & Teens WOD
Warm up: 3 Times through at a Warm Up Pace of: 1 20m Shuttle Run(10up & 10 back) 8 Push Ups 8 Squats 8 Tuck Jumps 8 Inch Worms Wod prep: Medball Clean WOD: AMRAP 8 10 Medicine Ball Cleans 10 Ball Facing Burpees 20 double unders or 40 single unders Post wod: Max...
by CFS | Mar 23, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Double Dipping Teams of 2. One partner works while the other rests. Divide the Cals and reps however you like. 100 Cal row 100 Burpees over the rower 100 Plate gound to over head(45,35) 100 Med ball ab-mat...
by CFS | Mar 22, 2018 | Kids & Teens WOD, News
18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar...
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