by CFS | Jun 25, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Hang Power Clean WOD Teams of 2 AMRAP 10 5 Hang Power Cleans 5 Pushups Athletes will complete a full round, then switch. At the 11 minute mark 10 x 200 m sprints 5 each. Post WOD...
by CFS | Jun 25, 2017 | News
Warm-up Coach’s choice WOD prep Back Squat 20 minutes to build to a heavy 5. WOD Groot Ladder up by 2 AMRAP 8 2 Front Squats (155, 105) 2 Ring dips 4 4 6 6 8 8 and so on… *Scale load of front squats as needed. Options for ring dips. 1. Bands 2. Bars 3....
by CFS | Jun 24, 2017 | News
Warm-up Coach’s choice WOD prep 3 position power snatch. 15 minutes to work your way up to wod weight, heavier if capable. Position 1 pockets Position 2 above knee Position 3 from the floor WOD Crossfit Main Site 3 rounds for time of: 15/10 cal row 12 power...
by CFS | Jun 23, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Burpee Pullups WOD 22-16-10 Burpee Pullups Overhead Plate Lunges Post WOD Game!
by CFS | Jun 23, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD We can work it out (30 minute cap) 800m run 30 KB swings (53,35) 30 wall balls(20,14) 400m sand bag carry(50,35) 30 wall balls(same) 30 KB swings (same) 800m run *Scale load of KB as needed. *Scale...
by CFS | Jun 22, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Wallballs WOD 5 rounds for reps of: 1 minute of box jumps (24, 20) 1 minute of wall-ball shots 1 minute of rowing (calories) Rest 1 minute Post WOD...
by CFS | Jun 22, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Revolution AMRAP 20 1 15ft. rope climb 2 bar muscle ups 4 Power cleans(155,105) 8 box jumps(24,20) Options for rope climbs: 1. 12 ft rope 2. 3 rope pulls = 1 rope climb 3. Cargo net climb Options for bar...
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