by CFS | Dec 29, 2017 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Left/Right punches gloves on. Alternating knees to gloves Alternating upper cuts gloves on. Alternating hooks gloves on. WOD Buy in 100 single unders Round 1- Rest 1 minute after each round 50 Left/Right punches 20 Abmat sit-ups...
by CFS | Dec 28, 2017 | News
Bryan Warm-Up Coach’s choice WOD prep 3-Position Squat Clean Build to a Heavy Complex Position 1 – Pockets Position 2 – Above the knee Position 3 – 2″ from the floor WOD Freeze Frame 3 Rounds: 15 Chest to Bar Pull-Ups 12 Lateral Barbell...
by CFS | Dec 27, 2017 | News
Warm-Up Coach’s choice WOD prep Partner Left/Right punches gloves on. Alternating knees to gloves Alternating upper cuts gloves on. Alternating hooks gloves on. WOD Rocky Buy in 500 single unders Teams of 2. 1 athlete completes a full round while the other...
by CFS | Dec 26, 2017 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Stocking Stuffer 5 rounds for time 30 Wall balls(20,14) 30 Russian KB swings(70,53) 30 Box jump overs(24,20) 30 HSPU or DB press(30,20) 30/21 cal row *Rest 1 minute between rounds * Reps go down by 5 after...
by CFS | Dec 26, 2017 | News
Warm-Up Coach’s choice WOD prep Power Snatch. Work up to a perfect single. 1-1-1-1-1-1-1 Skill: Double unders. WOD Amrap 10 minutes of: 30 Double-unders 15 Power Snatches Option 2: Amrap 10 minutes of: 30 Double-unders 15 Power Snatches Option 3: Amrap 10...
by CFS | Dec 25, 2017 | News
Warm-Up Coach’s choice WOD prep Power Snatch. Work up to a perfect single. 1-1-1-1-1-1-1 *Squat if capable Skill: Double unders. WOD CrossFit Open Workout (14.1/11.1) Amrap 10 minutes of: 30 Double-unders 15 Power Snatches, (75,55) Option 2: Amrap 10 minutes of:...
by CFS | Dec 25, 2017 | News
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