by CFS | Jun 3, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Back squat. Build to a heavy 5 reps. Perform 5 sets on the 3 minutes with perfect form WOD: AMRAP 9 5 Burpees 10 DB shoulder push press 20 double unders or 40 singles 10 DB front rack lunges Post WOD: Game or mobility,...
by CFS | Jun 2, 2019 | News
Warm-Up: Coach’s choice WOD prep: Partners Tabata calorie row. 1 partner works while the other rests. 4 rounds each! Then prep the barbell to WOD weight. You should try to stay unbroken with your barbell movements. Adjust the loads as needed. WOD: “THE...
by CFS | Jun 1, 2019 | News
Warm-Up: Coach’s choice WOD prep: Bench Press/Strict pull-up superset on the 3 minutes for 5 sets. 10 8 6 4 2 *Add weight if capable on the pull-ups WOD: Chill Pill AMRAP 10 2 Wall balls (20,14) 2 Toes 2 Bar 4 Wall balls 4 Toes 2 Bar 6 Wall balls 6 Toes 2 Bar 8...
by CFS | Jun 1, 2019 | Kids & Teens WOD
Warm-Up Zombie Tag (https://www.playworks.org/r…/active-halloween-games-to-play/) WOD prep Russian Kettlebell swing WOD AMRAP 15 Teams of 2 you go I go 9 Russian Swings 9 Burpees 9 Box Jumps Post WOD GAME Kids...
by CFS | May 31, 2019 | News
Good luck to Deb, Becka, Hanna & Merri at the Competition over at Tilt II today! Warm-Up: Coach’s choice WOD prep: Prep the WOD WOD: “Gerry Sprinkled with Your Grace” 5 Clean & Jerks (135,95) 1-mile run or 3-mile bike if not running. 5 Clean...
by CFS | May 30, 2019 | News
Warm-Up: Coach’s choice WOD prep: 1 Hang power snatch 3 overhead squats Build to WOD weight, heavier if capable. WOD: “Fancy Pants” For Time: 21 Hang Power Snatches (95,65) 200 Meter Run 21 Overhead Squats (95,65) 200 Meter Run 15 Hang Power Snatches (95,65) 200...
by CFS | May 29, 2019 | News
No Rep! Warm-Up: Coach’s choice WOD prep: Warm the Russian swing to WOD weight. WOD: Rock the Casbah Teams of 2 or 3. One athlete works while the other rests. Complete the couplet in descending order. 120/90 Calorie Bike 120 Russian KB Swings (70,53) 100/75...
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