by CFS | Jul 13, 2017 | Kids & Teens WOD
Warm-up Coach’s Choice WOD prep Dumbbell Front Squat WOD 21-15-9 Dumbbell Hang Power Cleans Dumbbell Front Squats Perform 30 Double unders after each set Post WOD Mobilize!
by CFS | Jul 12, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Filthy 50 For time: 50 Box jump 24 50 Jumping pull-ups 50 Kettle bell swings(35,26) 50 Walking Lunges 50 Knees to elbows 50 Push press (45,30) 50 Back extensions 50 Wall balls(20,14) 50 Burpees 50...
by CFS | Jul 11, 2017 | News
Warm-up Coach’s choice WOD prep Build to a max difficulty single rep Handstand Push-up. Deficit using plates, Bands on rig, Box, Elevated on wall using ab-mats or plates. WOD “It Takes two to Tango” Teams of 2 AMRAP 16 Cal Bike (15, 10) 10 Abmats 5...
by CFS | Jul 11, 2017 | Kids & Teens WOD
Warm-up Coach’s Choice WOD prep Toe 2 Bar WOD AMRAP 12 (kids 10) Row 200m 12 Burpees over rower 8 Toes to Bar Post WOD Game!
by CFS | Jul 10, 2017 | News
Warm-up Coach’s choice WOD prep Build to heaviest wod weight. WOD Four Wheel Drive AMRAP 4 12 Front Rack Step Back Lunges (95, 65) 400 M Run Max Burpees over the bar Rest 4 Minutes AMRAP 4 10 Front Rack Step Back Lunges (115, 80) 400 M Run Max Burpees over...
by CFS | Jul 9, 2017 | Kids & Teens WOD
Warm-up Coach’s Choice WOD prep Deadlifts WOD 5 Rounds Run 200m 8 Deadlifts 6 Box Jumps 1 Wall Climb Post WOD Mobilize!
by CFS | Jul 9, 2017 | News
Warm-up Coach’s choice WOD prep Thruster & Pull-ups WOD This will be done in 2 heats. Fran (8 minute cap) 21-15- 9 Thruster (95, 65) Pull-ups *Scale load as needed. You should be able to get your thruster sets done in 2 sets or less. Pull-up option: 1....
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