by CFS | Feb 2, 2019 | News
The GOAT (Patriots 38, Rams 24) Warm-Up Coach’s choice WOD prep: WOD: High Five Teams of 2. 1 person works while the other rests. On the couplets athletes will complete full rounds. On the burpees, bike and TGU’s divide reps as you like. Five 5-minute...
by CFS | Feb 1, 2019 | Kids & Teens WOD
Warm-ups 2 rounds of: 5 Super Slow Squats 5 Forward rolls 5 Sit Ups 5 Banded Good Mornings 10 m Broad Jump 5 Kipling Swings 10 Spider-Man turn outs. Pre WOD-Strength Trp bar or Kettle-bell Dead-lift. Build to a heavy triple. WOD: Teams of 2. ...
by CFS | Feb 1, 2019 | News
Warm-Up Coach’s choice WOD prep Prep the Med ball clean WOD “Ozark” Option 1 Opens: 4 rounds for time 40 Calorie row 30 Double unders 25 Ab-mat sit-ups 20 Kettle bell swings (53,35) 15 Med-ball cleans (20,14) 10 Burpee chest to bar pull-ups. 5-20 m...
by CFS | Jan 31, 2019 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Option 1 Opens: Crack Pot Teams of 3 AMRAP 25: 12/8 Calorie Bike 8 Burpees 4 Clean and Jerks (115,80) *Relay style. Every 6 rounds, weight increases by (20/10). Option 2 Performance Teams of 3 AMRAP 25: 12/8...
by CFS | Jan 31, 2019 | Kids & Teens WOD
Warm-up: Caterpillar Tag SKILL WORK: Dot Drill Variations WOD: AMRAP 5 5 DB Front Squats 5 Dot Drills (Bottom, middle, top, middle, bottom = 1 rep) 5 Pull Ups 5 Box Jumps Post WOD Game Jump the swamp. Bar...
by CFS | Jan 30, 2019 | News
Warm-Up Coach’s choice WOD prep Prep the Back squat to WOD weight. WOD “BREHM” Hero WOD U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, when he came under...
by CFS | Jan 30, 2019 | Kids & Teens WOD
Warm-Up Rolling Rower game WOD prep Prep the movements WOD AMRAP 18 Teams of 2. Leap frog style. 50 Double unders or 75 single 1 round Of Cindy 10 DB STOH *Cindy is 5 pull-ups, 10 push-ups, 15 squats Partner 1 does doubles Partner 2 does 1 round of Cindy Partner 1...
Recent Comments