by CFS | Aug 8, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD The Ghost (Compare scores from 1/7/18) Option 1 & 2 6 rounds of: 1 minute of rowing for max calories 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of...
by CFS | Aug 7, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the lifts. WOD Option 1 & 2 CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Dead lift, 1 rep *Scaling Newer CrossFit athletes should treat today as an opportunity to practice and get comfortable with heavy lifts....
by CFS | Aug 6, 2018 | News
Warm-Up Coach’s choice WOD prep Prep and practice the movements. WOD Cindy AMRAP 20 5 pull-ups 10 push-ups to plates 15 squats Options for pull-ups: 1. Assisted bar 2. Strict banded 3. Ring rows Options for Push-ups: 1. Knees 2. Incline box or bar. Post WOD Foam...
by CFS | Aug 5, 2018 | News
Warm-Up Coach’s choice WOD prep Push jerk. Build to a heavy 3 from the floor. WOD Tiger Blood 3 Rounds for Time 10 Clean-and-Jerks (135,95) 400 meter Run *Strategy: In workouts that last more than a few minutes, pacing and strategy does make a significant...
by CFS | Aug 4, 2018 | News
Warm-Up Coach’s choice WOD prep Hammer and stone practice. Warm the stone up to WOD weight. WOD Strong Man Rotation 4 rounds 5 Station rotation. 1 minute max cal bike 30 seconds rest 1 minute max sledge hammer tire hits (10,7.5) 30 seconds rest 1 minute max...
by CFS | Aug 3, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movement WOD 3 Dog Night (30 minute cap) 21-15-9 Reps for time of: Handstand Push-ups 1 arm russian swings (53,35) Option for HSPU today: Dumbbell strict press: (35,25)Scale load so you can perform the sets in 2 or less....
by CFS | Aug 2, 2018 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Bodacious Teams of 3. Divide the reps as you wish. AMRAP 30 400 meter Team sand bag run. together(50,35) 30 plate ground to over head (45,35) 90 calorie Bike switch every 30 second. 6 rope climbs. Sub 3...
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