by CFS | Jul 23, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Push Jerk WOD 30 Cal Row 21-15-9 Push Jerk Toes to Bar then… 30 Cal Row Post WOD Mobilize
by CFS | Jul 22, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Feast or Famine With a running clock Teams of 2. 1 person works while the other rests. Break up the reps how ever you like. Start with 800m sand bag run together (50,35) Then AMRAP 10 Hang Power Cleans (115,...
by CFS | Jul 21, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD AMRAP 5: 40/30 cal bike Buy-In 12 Deadlifts (185,135) 12 Barbell Burpees Rest 5:00 AMRAP 5: 35/25 cal bike Buy-In 9 Deadlifts (225,155) 9 Barbell Burpees Rest 5:00 AMRAP 5: 25/15 cal bike Buy-In 6 Deadlifts...
by CFS | Jul 20, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements. WOD Wall Banger 6 Rounds for time of: 200m Run 15 Wallball Shots (20,14) 10 Push Press (95,65) 5 DB weighted strict pull-ups (25,15) *Scale loads as needed Option 2: 6 Rounds for time of: 200m Run 15 Wallball...
by CFS | Jul 20, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Kettlebell swings WOD 2 Rounds 2 Min AMRAP: 7 Wall Ball 7 KB Swing (rest 1 minute) 2 Min AMRAP: 7 KB Swing 7 Burpees (rest 1 minute) 2 Min AMRAP: 7 Burpees 7 Wall Ball rest Post WOD...
by CFS | Jul 19, 2017 | News
Warm-up Coach’s choice WOD prep Max height box jump WOD Midnight Run AMRAP 12: 8 Box jumps (24,20) 8 Ring dips Ascending ladder of Kettlebell Swings by 3s. (53,35) (8/8/3, 8/8/6, 8/8/9, 8/8/12, 8/8/15, 8/818, 8/8/21…..) Options for ring dips: Bands, or bars....
by CFS | Jul 18, 2017 | News
Warm-up Coach’s choice WOD prep 15 minutes to work your way up to a heavy squat clean + 1 front squat. WOD Get with the program 3 Rounds for time 10 Front Squats (155,105 ) From the floor 400 meter Run *Scale load as needed. 65 to 70% of wod prep...
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