by CFS | Dec 22, 2018 | News
Warm-Up 4 to 5 per team is ideal.AMRAP 85 air squatssprint 10 m to the box3 Burpee box jump overs or step overs5 ab-mat sit-upssprint 10 m back and high five your team mate! WOD prep:Prep the movements. WODDragon GlassTeams of 2. 1 person works while the other...
by CFS | Dec 21, 2018 | News
Warm-Up Coach’s choice WOD prepPrep the movements. WODWinds of Winter4 Rounds for time400 m single arm dumbbell carry (53,35)20 Alternating dumbbell Snatches (50,35 lb)5 Strict Hand stand push-ups.4 DB Turkish Get-Ups (50,35) 2 on one side, 2 on the other.Option...
by CFS | Dec 21, 2018 | Kids & Teens WOD
Warm-Up 30 second row20 double unders or single unders100 m shuttle run10 air squats5 box jump overs5 pull-ups or ring rows 10 ab-mat sit-ups.WOD prep2 DB dead lifts2 DB hang power cleans2 DB front squats2 DB push pressBuild to WOD weight.WODAMRAP 45 DB dead lifts 5...
by CFS | Dec 20, 2018 | News
Warm-Up 30 second row20 double unders or single unders50m run 25m up, 25m back10 air squats5 box jump overs5 pull-ups or ring rows WOD prep2 dead lifts2 hang power cleans2 push pressBuild to wod weight WOD3 DragonsAMRAP 65 dead lifts (115,75)10 Hang Squat Cleans...
by CFS | Dec 20, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prepDumbbell snatch WODTeams of 2. One person works while the other rests. Athletes complete full rounds.AMRAP 108 alternating dumbbell snatchessprint 10 m up to box3 burpee box jump overs6 AB-mat sit-ups3 Ball slamssprint 10 m back...
by CFS | Dec 19, 2018 | News
Warm-Up Coach’s choice WOD prep1 Snatch grip deadlift1 Hang power snatch*1 Overhead squat if capable.Build to wod weight heavier if capable.Practice rope climbs. *If not doing the overhead squat with the bar or load. Practice with a dowel after the dead lift and...
by CFS | Dec 19, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prepPrep the movements WOD5 roundsMinute 1 10 DB bench press Minute 2 10 1 arm KB rows (10 R side/ 10 L sideMinute 3 30 double undersMinute 4 30 second hollow holdMinute 5 30 seconds Battling ropes *For the Bench press, 1 arm rows and...
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