by CFS | Jun 21, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Rope Climbs WOD 10 Minute Ladder 2 Wallballs 2 Box Jumps 1 Rope Climb 4 Wallballs 4 Box Jumps 1 Rope Climb Reps go up by 2 every round. Rope climbs stay the same. Post WOD...
by CFS | Jun 21, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Get Back 400m run 40 burpees 40 ab-mat sit-ups 300m run 30 burpees 30 ab-mat sit-ups 200m run 20 burpees 20 ab-mat sit-ups 100m run 10 burpees 10 ab-mat sit-ups Post WOD Foam roll for...
by CFS | Jun 20, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Deadlift WOD Run 200 M Then 20-15-10-5 Deadlifts Air Squats Then Run 200 M Post WOD Mobilize!
by CFS | Jun 20, 2017 | News
Warm-up Coach’s choice WOD prep Dumbbell Snatch WOD Sgt. Pepper In front of a clock set for 18 minutes: min 0-1 max double-unders min 1-2 max Alt. dumbbell snatches(50,35) Rest min 2-4 min 4-6 max double-unders min 6-8 max Alt.dumbbell snatches(same) Rest min...
by CFS | Jun 19, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Kettlebell Farmers Carry WOD Teams of 2 AMRAP 20 10 x 30 M Farmers carry 100 Jump Ropes 50 Abmats 100 Goblet Lunges 50 Burpees Post WOD Game
by CFS | Jun 19, 2017 | News
Warm-up Coach’s choice WOD prep 15 minutes to prep the dead lift to heaviest wod weight WOD Penny Lane AMRAP 4 40/25 calorie bike 20 Ring dips Max dead lifts (225,150) Rest 4 minutes AMRAP 4 40/25 calorie bike 15 Ring dips Max dead lift (275,180) Rest 4 minutes...
by CFS | Jun 19, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep DB Thrusters WOD 2 rounds for time 400m row 25 DB Thrusters 15 pull-ups Post WOD Mobilize!
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