by CFS | Apr 2, 2019 | Kids & Teens WOD
Warm-Up Crocodiles and Alligators: Create two safe zones at each end of the space and a center line. Divide class into teams. Line them up facing away from eachother along the center line. One team is Crocs and one is Kangaroos. Call out one team name and that team is...
by CFS | Apr 1, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the clean & jerk to 50 to 60% of 1 rm. Split jerk if you like. Skill work: toes to bar & double under practice between sets of clean and jerks WOD: Option 1 Opens: EMOM 18 Minute 1: 10 Toes to Bar Minute 2: 1...
by CFS | Mar 31, 2019 | Kids & Teens WOD
Warm-Up 10 Air Squats 10m Crab Walk 10 Sit Ups 10m Bear Crawl 10 Russian Kettle Bell Swings 10m Cartwheels 10 Tuck Jumps 10m Broad Jump WOD prep Practice the power snatch and hang power snatch. WOD “Randy” In 2 heats. 75 Power Snatches (or Hang Power Snatches) For...
by CFS | Mar 31, 2019 | News
Warm-Up: Roxanne Burpees WOD prep: Russian kettlebell swings & Burpees. Warm to WOD weight. WOD: Fools Gold for time Option 1 Opens: For Time 300 Russian KB Swings (70,53) *EMOM – 5 Burpees* The wod will start with 5 Burpees. Once the 5 burpees...
by CFS | Mar 30, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the hang power snatch to heaviest WOD weight. WOD: Janabell AMRAP 4 3 Hang Power Snatches, (95,65) 6 Push-ups 9 Air Squats 12 calorie row Rest 4 minutes AMRAP 4 3 Hang Power Snatches, (115,75) 6 Push-ups 9 Air Squats...
by CFS | Mar 29, 2019 | Kids & Teens WOD
Warm up: 3 Rounds 1 Shuttle run (5-10-15 m) 5 Push ups 10 Jumping Jacks 5 Squats WOD prep Farmers carry build to a heavy 10m carry. Use farmers bars or kettle bells WOD “Team of 2 Boat Race” 1 Rounds For Time: 1200 Meter Row 800 Meter Run Switch row every 200m Switch...
by CFS | Mar 29, 2019 | News
Bryan Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Peaky Blinders(40 minute cap) For Time 1 mile Run Then, 4 rounds of: 3 Rope Climbs 18 Thrusters (95,65) 12 Burpees over the bar 1 mile Run *Wear a Weight Vest if you have one. Option 2 performance:...
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