by CFS | Jul 8, 2017 | News
Warm-up Coach’s choice WOD prep Build to your wod weight dead lift. WOD 2 rounds for time Run 800 meters 10 deadlifts(315,210) Run 800 meters 50 sit-ups Option 2: 2 rounds for time Run 800 meters 10 deadlifts(255,175) Run 800 meters 50 sit-ups *If suggested...
by CFS | Jul 7, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements. WOD Happy Hogan Teams of 2. One athlete works while the other rests. 100 Cal Bike 50 Hang Power Snatch (95,65) 10 Rope Climbs(15ft) 100 Cal Bike 50 Hang Clean & Jerks (115,75) 10 Rope Climbs(15ft) *The load...
by CFS | Jul 6, 2017 | Kids & Teens WOD
Warm-up Coach’s Choice WOD prep Pullups WOD 15 Minute Ladder 300 M Row 2 Pullups 4 Wallballs 300 M Row 4 Pullups 8 Wallballs 300 M Row 6 Pullups 12 Wallballs As far as possible Post WOD...
by CFS | Jul 6, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD J.A.R.V.I.S 5 Rounds for time. 15/10 cal row 15 Burpee box jumps(24,20) 15 Wall Balls (20,14) Athletes Note: This is a great day to work on your unbroken wall balls. If you know you’ll do them...
by CFS | Jul 5, 2017 | News
Warm-up Coach’s choice WOD prep 2 minute double unders WOD Winter Soildier AMRAP 15: 15 Toes-to-Bar 15 Hand Release-Push-ups 150m KB Farmers Carry (70’s,53’s) Toe to bar options: 1. Knees to 90 2. Supine toes to dumbbells. 3. AB-mats *Scale volume of toes...
by CFS | Jul 4, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Overhead Lunges WOD 10-12-14-12-10 Overhead Plate Lunges Burpee Box Jumps Post WOD Game!
by CFS | Jul 4, 2017 | News
Warm-up Coach’s choice WOD prep Bench press work up to a heavy single. Thruster work up to a heavy single. WOD EMOM 10: Odd Minutes: 200m Run Even Minutes – 5 Thrusters @70 to 75% of your heavy single thruster. *Thrusters should be unbroken. Post WOD Lax ball...
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