by CFS | Jan 23, 2020 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Turf War AMRAP 20 400m turf run 2 rounds of The Chief (135,95) 1 rope climbs 400m run 4 rounds of The Chief(same) 2 rope climbs 400m run 6 rounds of The Chief (same) 3 rope climbs 400m run 8 rounds...
by CFS | Jan 22, 2020 | News
Warm-Up: Coach’s choice WOD prep: Practice jump roping, handstand walking, and rowing. WOD: Freeze Frame (30-minute cap) 50-40-30-20-10 Calorie row Ab-mat sit-ups Double unders *10m handstand walk after each set of double unders. Options for double unders: 1....
by CFS | Jan 21, 2020 | News
Warm-Up: Coach’s choice WOD prep: Build to heaviest WOD weight. WOD: Jumping Beans AMRAP 4 12 Push Jerks (95,65) 20 Box jumps(20″) Max calorie ski Rest 4 minutes AMRAP 4 12 Push Jerks (115,80) 20 Box jumps(20″) Max calorie ski Rest 4 minutes AMRAP 4...
by CFS | Jan 20, 2020 | News
Warm-Up: Coach’s choice Pre WOD: 25 minutes to build to a heavy 5 rep back squat. 5,5,5,5,5,5 Example of warming up your 5 rep max: WARM UP SETS: 45#x5, 95#x5, 145#x5, 175#x3, 205#x2 WORKING SETS: 225#x5, 235#x5, 240#x5, 245#x5, 246#x5 What is the formula?...
by CFS | Jan 19, 2020 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Indigestion 3 Rounds for time 500-meter row 15 Kettlebell Swings (70,53) 25 Burpees 15 Kettlebell Swings (70,53) Option 2: 3 Rounds for time 500-meter row 15 Kettlebell Swings (53,35) 25 Burpees 15...
by CFS | Jan 18, 2020 | News
Warm-Up: Coach’s choice WOD prep: Prep the power clean to WOD weight. WOD: “Greatest Show on Turf” or perform a WOD you missed this week. 500m turf run 30 Ab-mat situps 15 Hang Power cleans (155,105) 400m turf run 24 Ab-mat situps 12 Hang Power...
by CFS | Jan 17, 2020 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Status Quo Teams of 3 AMRAP 40. 1 athlete works while the others rest. Divide the bike, ski, and rounds of Cindy as you like. On a 40 minute clock Minute 0 to 10 max calorie bike Minute 10 to 30 max...
Recent Comments