by CFS | Mar 15, 2019 | Kids & Teens WOD
Warm-Up Medicine Ball Warm Up WOD prep Pull Ups Kipping Swings WOD AMRAP 15 Partner 1: Run 400 m Partner 2 AMRAP *Switch after the 400 m run 5 Pull Ups 10 Push Ups 15 Squats Post WOD: Mobility or game coaches...
by CFS | Mar 15, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the Kettlebell swing WOD: Punisher Teams of 2 Option 1 Opens 5 rounds for time. 800 m run 30 Hand release push-ups 30 Kettlebell swings (70,53) Option 2...
by CFS | Mar 14, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements Hip drive, keeping the bar close and patience. You can see the parallels between bar muscle ups and Olympic lifting. It all comes down to understanding the principles of proper body positioning and...
by CFS | Mar 13, 2019 | Kids & Teens WOD
Warm-Up 3 Rounds at a Warm Up Pace of: 30 Jump Rope Skips 12 Grasshoppers 12 Dumbbell Clean High Pulls 12 Toy Soldiers WOD prep Hang Squat Clean WOD AMRAP 9 10 10 m shuttle runs 6 Hang Squat Cleans 8 Lateral Hops Over the Bar Post WOD: On the blue mats practice:...
by CFS | Mar 13, 2019 | News
Warm-Up: Coach’s choice WOD prep: Rope climb & double unders. WOD: Climbing Annie 50-40-30-20-10 Double unders Abmat sit-ups *5-4-3-2-1 rope climbs after each set of ab-mats. Option 2 performance: 50-40-30-20-10 Single unders x 2 Abmat sit-ups *5-4-3-2-1...
by CFS | Mar 12, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Dumbbell snatch Build to WOD weight. WOD 2 rounds for time: 25 Ab-Mat Sit-ups 50 Double unders 10 Dumbbell snatches 25 Ab-Mat Sit-ups 50 Double unders 10 Dumbbell snatches Post WOD:...
by CFS | Mar 12, 2019 | News
Warm-Up Coach’s choice WOD prep Prep the dead lift to WOD weight. WOD Christine (compare from 4/27/18) 3 rounds for time 500 m row 12 Body weight deadlifts 21 box jumps (20″) Men & Women Option 2 performance: 3 rounds for time 500 m row 12 75% Body weight...
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