by CFS | Sep 21, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the DB snatch WOD: Triple Rainbow Option 1 & 2 AMRAP 6 16-12-8 Calories Ski Erg Dumbbell power snatch Opt. 1 (50,35) Opt. 2 (40,25) Max Burpees with the remaining time. Rest 3 Minutes AMRAP 6 16-12-8 Calories row...
by CFS | Sep 20, 2019 | News
Warm-Up: Coach’s choice WOD prep: Practice dips Build your deadlift to WOD weight. WOD: Ice Cream Sandwich for time: 1 Mile Run Then 21-15-9: Deadlifts (225,155) Box Jump Overs (24.20) Ring dips Then 1 Mile Run *You should be able to get each deadlift set...
by CFS | Sep 19, 2019 | News
Warm-Up: Coach’s choice WOD prep: EMOTM – 9 Minutes Minute 1: 5 plate squat therapy reps + 5 PVC pass-throughs Minute 2: 10 PVC snatch-grip push jerk (from back rack) Minute 3: 5 PVC sots press, 1-second pause in lockout (PVC) The focus on today is...
by CFS | Sep 18, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements. 3.2.1. go! WOD: Teams of 2 (50-minute cap) Wheel House Joe for time: 2k row 800m sandbag run(50,35) 200 calorie bike 800m sandbag run(50,35) 2k row *1 athlete works while the other rests. *The run will be...
by CFS | Sep 17, 2019 | News
Warm-Up 2 Rounds: 7/4 Cals on the Ski Erg. 1 Glute bandboxes 5 Snatch grip deadlifts 1 wall walk 10 Banded pull-aparts Then 1-minute childs pose stretch with hands on a 20″ box WOD prep: On the 90 seconds for 8 rounds (12 minutes) 1 hang power snatch....
by CFS | Sep 16, 2019 | News
Warm-Up: 2 rounds 10/7 cal row 5 med-ball squats 5 med ball strict press 10 Russian swings (Increase weight round 2) 10 box step-ups (round two 5 box jumps) WOD prep: Prep the movements WOD: CFS Fight Gone Bad (Compare from 10/22/18) 3 rounds 1-minute rest between...
by CFS | Sep 15, 2019 | News
Warm-Up: Coach’s choice Practice pull-ups double unders and speed steps. WOD prep: 20 minutes Build to a heavy complex. 1 power clean 1 front squat 1 squat clean WOD: Triple Dutch AMRAP in 10 minutes 6 Squat Cleans (155,105) 12 Chest to bar pull-ups 24...
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