by CFS | Feb 6, 2019 | News
Warm-Up: Coach’s choice WOD prep: Warm up the dead lift to WOD weight. WOD: “Little Rascals” Option 1 Opens Buy In 500 m Row then 5 Rounds for time 5 Dead Lifts (315, 210) 10 Ring dips 15 weighted DB sit-ups feet anchored under barbell. (45,30) Then...
by CFS | Feb 6, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Skill-Pull-up practice WOD: Teams of 2 AMRAP 15 10 Alternating DB snatches 10 m crab walk 5 Burpees 10 m Bear crawl back and high five for the switch. *Athletes will complete full rounds. Post WOD: Game or mobility,...
by CFS | Feb 5, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements. WOD: Zoro Option 1 Opens: 25 Snatches (115,75) 25 Wall Ball Shots (20,14) 25 Shoulder-to-Overheads (115,75) 25 Kettle bell swings (53,35) 25 Front Squats (115,75) 25 Toes-to-Bar Option 2 Performance: 25...
by CFS | Feb 4, 2019 | News
Warm-Up: Coach’s choice WOD prep: EMOM 2 for 6 sets. 1 clean & jerk build to heavy single. WOD: “Sweet Child of Mine” Option 1 Opens: Every 3 minutes for as long as possible. 200 m run 10 power cleans (135,95) 10 Burpees over the barbell *Stop...
by CFS | Feb 4, 2019 | Kids & Teens WOD
Warm-Up 3 Rounds 20 sec Plank 20 sec Monkey hangs 20 sec Box jumps WOD prep Clean up your room: Odd objects are scattered on the floor. With the class divided in half, teams retrieve objects, relay style. If a good dead lifting position is demonstrated, the team gets...
by CFS | Feb 3, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Front squat. Add weight each set if capable. 5,5,5,5,5 Super set with neutral grip chin-ups. Add wieght if capable. 2,2,2,2,2 WOD Teams of 2 10 rounds(5 each athlete) 5 Sand bag front squats 30 m sandbag carry (15 m up/ 15 m back)...
by CFS | Feb 3, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: CrossFit Main-Site Option 1 Opens: 3 rounds for time of: 1,000-meter row 5 rounds of Cindy *1 round of Cindy is 5 pull-ups, 10 push-ups, and 15 squats. Option 2 Performance: 3 rounds for time of:...
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