by CFS | Jul 27, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Hind·Sight 2 Rounds for time 200 Meter Run 20 Hand Release Push-ups 200 Meter Run 20 Kettlebell Swings (53,35) 200 Meter Run 20 Ab-Mat Sit-Ups 200 Meter Run 20 Deadlifts (75,55) 200 Meter Run 20 Air Squats...
by CFS | Jul 26, 2018 | News
Warm-Up Coach’s choice WOD prep Build your hang power snatch to heaviest WOD weight. WOD The Purge AMRAP 5 20 Hang power snatches(75,50) 20 Wall balls(20,14)(10′,9′) 20 Burpees 20/14 Cal row Rest 5 minutes AMRAP 5 15 Hang power snatches(95, 65) 15...
by CFS | Jul 25, 2018 | News
Warm-Up Coach’s choice WOD prep Jump rope practice WOD Minute 0 to 10 Annie 50-40-30-20-10 Double-unders Sit-ups Option 2 50-40-30-20-10 single-unders x 2 Sit-ups Option 3: 25-20-15-10-5 single-unders x 2 Sit-ups Rest Minute 10 to 12 Minute 12 to 20 16...
by CFS | Jul 24, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the bench press to WOD weight WOD Shake-Rattle & Roll (Partner with similar strengths on the Bench press In 40 minutes Max Reps unbroken Strict Pull Ups 200m run Max Reps unbroken BW Bench press 200m run 20m hand stand...
by CFS | Jul 23, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Catch Fire 3 Rounds: 1,000 Meter Row 200 Meter Farmers Carry (50,35) 30m Walking Lunges Option 2: 3 Rounds: 1,000 Meter Row 200 Meter Farmers Carry (50,35) 30m Walking Lunges Option 3: 3 Rounds: 1,000 Meter...
by CFS | Jul 22, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the complex WOD “BIG CLEAN COMPLEX” 6 Sets for Max Load High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk High Hang Clean + Hang Clean + Clean + Split Jerk One set consists of...
by CFS | Jul 21, 2018 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD “Fortitude” Alternating EMOM x 30: Even Minutes – 15/12 Calorie Row Odd Minutes – 15 Burpees Option 2: Alternating EMOM x 30 Even Minutes – 12/9 Calorie Row Odd Minutes – 10 Burpees Option 3: Alternating...
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