by CFS | Jun 10, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Smashing Pumpkins 6 rounds of: 1 minute of rowing 1 minute of Slam balls(20,15)(rx+(40,30) 1 minute of double-unders 1 minute rest *Try for as many Cals/reps as possible of EACH exercise, not just total...
by CFS | Jun 9, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Rope Climbs WOD 14 Minute Clock Run 800 M (400 Kids) Then Ladder 1 Rope Climb 8 Abmats +2 Burpee Broad Jump (6,4) Each Round, add an additional 2 Burpee Broad Jumps Post WOD...
by CFS | Jun 9, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Teams of 2. 1 person works while the other rests. Divide the runs and reps however you like. 5 rounds 800m run 30 Russian KB swings(70,53) 30 STOH (115,75) *Scale loads as needed Post WOD Foam roll for...
by CFS | Jun 8, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Prep Barbell Movements WOD Teams of 2, AMRAP 20: 6 Toe 2 Bar 9 Front squats(35,25) 12 Strict press(35,25) *Partners complete full rounds, then switch. Post WOD Mobilize with lax ball for 4...
by CFS | Jun 8, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Prep Barbell Movements WOD Teams of 2, AMRAP 20: 6 Toe 2 Bar 9 Front squats(35,25) 12 Strict press(35,25) *Partners complete full round, then switch. Post WOD Mobilize with lax ball for 4...
by CFS | Jun 8, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD “Unbreakable” AMRAP 4 21 Box Jump Overs (24,20) 21 Toes-to-Bar 21 Front squats(115,75) Rest 4 minutes AMRAP 4: 15 Box Jump Overs (24,20) 15 Toes-to-Bar 15...
by CFS | Jun 7, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Wallballs WOD AMRAP 10 5 Pushups 6 Toe 2 Bar 7 Wallballs Post WOD Game!
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