by CFS | Mar 28, 2019 | News
Warm-Up: Coach’s WOD prep: Prep the swing and push press WOD: Boondock Saints AMRAP 20 10 Push Presses (115,80) 10 Kettlebell Swings (53,35) 10 Box Jumps (24,20) @ 4-8-12 & 16 minute mark run 200m Scaling: Reduce the weight on the presses and...
by CFS | Mar 27, 2019 | Kids & Teens WOD
Warm-up: 3 Rounds 1 Hanstand roll out -> 5 Dot drills -> 10 yd Lunge walk -> 5 Burpees WOD Prep: Shoulder Press Heel Balance drill: Standing with toes hanging off a plate, perform a shoulder press. Try to keep toes off the ground! Increase the challenge by...
by CFS | Mar 27, 2019 | News
Warm-Up: CrossOver Symmetry WOD prep: Hand stand push-ups and strict pull-up practice WOD: “Helmet Hair” (Courtesy of CFNE) 5 Strict Handstand Push-ups 10 Strict Pull-ups 30m Walking Lunge 20 AbMat Sit-ups Option 2 Performance: 5 Rounds: 5 Box Handstand Push-ups...
by CFS | Mar 26, 2019 | Kids & Teens WOD
Warm-Up : Mixed Tabata of Sit Ups Push Ups Jumping Squats Toes to Bar Row 500m WOD prep Pull Ups WOD Helen 3 Rounds of Run 400m 21 Kettle Bell Swings 12 Pull Ups Post WOD: Mobility or game coach’s...
by CFS | Mar 26, 2019 | News
Warm-Up: Coach’s WOD prep: Axle bar or trap bar dead lift. 20 minutes to build to a heavy triple. WOD: “OPTIMUS PRIME” Option 1 Opens: AMRAP in 7 minutes Wall Ball Shots (20,14)(10′) 5 Deadlifts (225,155) at the top of each minute *The workout starts with...
by CFS | Mar 25, 2019 | News
Victoria Warm-Up: Coach’s WOD prep: Practice row and burpees 30 seconds for each. This will help determine your numbers for the WOD. WOD: “FORTITUDE” (courage in pain or adversity) compare from 7/22/18 Alternating Minutes for 15 Rounds in 30 minutes Even...
by CFS | Mar 25, 2019 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Overhead Walking Lunges Build to a heavy 10 WOD AMRAP 12 10 Overhead plate Lunges 5 right/ 5 left 8 Toe 2 Bar or knees to 90 6 Burpee box jumps at 12 minute mark 200 single unders or 100 double unders Post WOD Game coach’s...
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