by CFS | Jun 18, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Jackie (15 minute cap) 1000m row 50 Thrusters(45,30) 30 pull-ups *Scale load as needed Options for pull-ups: 1. Ring rows 2. Banded pull-ups 3. Jumping pull-ups Post WOD Lax ball scaps 2 minutes per...
by CFS | Jun 17, 2017 | News
Warm-up Coach’s choice WOD prep Power Clean Build to Heaviest WOD Weight. WOD Empty Net AMRAP 4 400m Run 15 Burpees Over Bar Max Power Cleans 135,95 Rest 4 AMRAP 4 400m Run 10 Burpees Over Bar Max Power Cleans 155, 105 Rest 4 AMRAP 4 400m Run 5 Burpees Over Bar...
by CFS | Jun 16, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Front Squats WOD 3 x AMRAP 4 400 M Run (200 Kids) 12 Burpees over Bar Max Front Squats Rest 3 Minutes Teens will add 10 lbs. each round. Kids will stay the same weight throughout. Post WOD...
by CFS | Jun 16, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Off sides 4 rounds for time of: 30 push-ups 20 front squats (115, 80) 20 push presses (same) 30 GHD sit-ups or 30 Ab-mat sit-ups Coaches notes:Athletes that choose the GHD must do them in their warm-ups...
by CFS | Jun 15, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Handstand Pushups WOD 10-8-6-4-2-4-6-8-10 Handstand Pushups Cal Bike (2x, 1.5x) Post WOD Mobilize!
by CFS | Jun 15, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Teams of 2. One person works while the other rests. Divide the cals and reps however you like. Penalty Box AMRAP 30 Cal Row (100, 70) 10 x 50 M KB Farmers Carry (70,53) On the turf. 10 x 200 M...
by CFS | Jun 14, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Strict Pullups WOD 21-15-9 Box Jumps Jumping Pullups Run 200 M after each round Post WOD Game!
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