by CFS | Oct 15, 2017 | Kids & Teens WOD
Warm-Up Medicine Ball Warm Up WOD prep Push Press/Hang power clean WOD 8-10 year olds 3 rounds for time 10 cal row 10 DB hang power cleans 10 DB push press 10 box jumps MS/HS 3 Rounds of 1 Minute at each exercise. Row for Calories Push Press Hang Power Clean Box Jumps...
by CFS | Oct 15, 2017 | News
Warm-up Coach’s choice WOD prep Pause Back Squats 3,3,3,3,3 Pause for 3 seconds at the bottom of each rep WOD For Time 40 Kettle bell Swings (53, 35) 30 Goblet Squats (Same) 20 Burpee Box Jump Overs (24, 20) *Scale load of KB and box height as needed Post WOD...
by CFS | Oct 14, 2017 | News
Warm-up Coach’s choice WOD prep Max rep push-ups on (3) 35lb plates and ab-mat between plates. WOD Break Point For time: 50 Ab-mat sit-ups 25 Calorie row 200m Sand bag run(50,35) 40 Ab-mat sit-ups 20 Calorie row 200m Sand bag run 30 Ab-mat sit-ups 15 Calorie row...
by CFS | Oct 14, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Rope Climbs WOD 14 Minute Clock Run 800 M (400 Kids) Then Ladder 1 Rope Climb 8 Abmats +2 Burpee Broad Jump (6,4) *Each round, add an additional 2 Burpee Broad Jumps Post WOD...
by CFS | Oct 13, 2017 | News
Hailey Warm-up Coach’s choice WOD prep Prep the movements WOD 100 Love Teams of 3: One athlete works while the others rest. 100/70 Calorie Bike 100 Box Jump Overs (24,20) 100 Wall balls(20,14) 100 Kettle bell swings (53,35) 100 Wall balls (20,14) 100 Box Jump...
by CFS | Oct 12, 2017 | Kids & Teens WOD
Warm-Up 3 Rounds at a Warm Up Pace Jog 100m 5 Push Ups Lunge Walk 15m 5 Sit Ups Broad Jumps 5 Toes to Bar WOD prep Push press build to a perfect 5 WOD AMRAP 7 5 Chest to Bar Pull Ups 7 GHD Sit Ups 9 Box Jumps Post WOD...
by CFS | Oct 12, 2017 | News
Hanna Warm-up Coach’s choice WOD prep Prep the movements WOD Wild Card 5 Rounds: 200 Meter Run 30 Double Unders 9 Hang power Snatches (95,65) Option 2: 5 Rounds: 200 Meter Run 60 Single Unders 9 Hang power snatches (75,50) Dates to save: CFS Guys BroDown Friday,...
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