by CFS | Aug 15, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the WOD WOD Disco Inferno Teams of 3 to 5. Thirty 1 minute rounds max calorie row.(30 minutes) Every minute the team must complete 10 burpees. Divide out the burpees between the team however you like. Someone must...
by CFS | Aug 14, 2018 | News
Warm-Up Coach’s choice WOD prep WOD Bear Complex 5 Rounds for load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7...
by CFS | Aug 13, 2018 | News
Warm-Up Coach’s choice Pre WOD: Prep Freddy Krueger. The Freddy Krueger WOD is a burner. Read below what a burner is. This WOD will be done in 2 heats. You will have someone counting your reps. What is a “Burner”? Burners are all out efforts...
by CFS | Aug 12, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the clean to WOD weight WOD Silly String 4 Rounds for time 2 Squat Cleans (185,125) 15 Push-Ups 100 Double-Unders 15 Sit-Ups 20 Deadlifts (185,125) 10 Box jump overs(24,20) Option 2: 4 Rounds for Time 2 Squat Cleans (155,105)...
by CFS | Aug 11, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Sand Trap 3 rounds for time 800m sand bag run (50,35) 20 sand bag ground to over the shoulder (50,35) 20 Sand bag walking lunges (50,35) 20 plank sandbag walkovers. Option 2: 3 rounds for time 800m sand bag...
by CFS | Aug 10, 2018 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD AMRAP 20: Teams of 2. 1 person completes a full round while the other rests. “Free Swinger” 15/10 cal bike 10 KB swings(70,53) 10 box Jumps(24,20) *Scale as needed. Post WOD: Banded hamstring...
by CFS | Aug 9, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the power clean to wod weight. WOD “Holleyman” (30 minute Cap) 30 rounds for time of: 5 Wallballs shots (20,14) 3 Handstand push-ups 1 Power clean (225,150) Option 2 25 rounds for time of: 5...
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