by CFS | Feb 27, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Tic Tac 5 Rounds: 1:00 Calorie Bike 1:00 Wallballs (20,14) 1:00 Abmat sit-ups 1:00 Rest Post WOD Couch stretch. 2 minutes per side. Endurance & Stamina High Intensity Interval Pyramid starting at 500...
by CFS | Feb 26, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the movements WOD Teams of 2 60 Calorie row 50 Ab-mat sit-ups 40 Goblet squats 30 Russian KB swings 20 push-ups 10 pull-ups Post WOD...
by CFS | Feb 25, 2018 | News
2 judges are better than 1! Warm-Up Coach’s choice WOD prep Warm the power clean up to wod weight WOD Havana Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July...
by CFS | Feb 24, 2018 | News
John Warm-Up Coach’s choice WOD prep EMOM 8 Pick 1 goat (Movement should be no longer than 30 seconds) “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn...
by CFS | Feb 23, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata Super Slow Squats Plank Ups Lateral Hops Sit Ups Tuck Jumps Toes to Bar Push Ups Jumping Squats WOD prep Hang Squat Snatch WOD For Time: 10-9-8-7-6-5-4-3-2-1 Hang Squat Snatch Sit Ups *200m run after the odd reps. Post WOD Game Musical...
by CFS | Feb 23, 2018 | News
Kim Warm-Up Coach’s choice WOD prep Prep the movements WOD Sand Storm Teams of 2. 1 person works while the other rests. Divide the runs and rep up however you like. For Time: 400m run sand bag run (50,35) 50 Sand bag front squats (50,35) 50 Burpee over the...
by CFS | Feb 23, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements. WOD Workout 18.1 Rx’d: (Ages 16-54) AMRAP 20: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row Men use 50-lb. dumbbell Women use 35-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging...
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