by CFS | Jul 13, 2018 | News
Warm-Up Coach’s choice WOD prep Skill: Dips & Wallballs. WOD “Kill The Quit” 6 rounds for Time: 15 Wallballs (20,14)(10′,9′) 250m row 20/15 Calorie Bike/20 burpees (Alternate bike with burpees every other round) 15 ring dips 200m run...
by CFS | Jul 12, 2018 | News
Warm-Up Coach’s choice WOD prep 20 minutes to build to a heavy 2 push press from the floor and a heavy 2 dead lift. WOD In 2 heats with 2 bars. Short and Sweet (Last done 2/12/18) AMRAP 5 3 deadlifts(275,185) 7 push presses(115,75) *This workout is...
by CFS | Jul 11, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “Gun Show” Teams of 2 or 3. 1 person works while the other(s) rests. Divide the reps and runs however you like. 800m Sand bag run(50,35) 50 push-ups 50 sit-ups 800m Sand bag run(50,35) 50...
by CFS | Jul 10, 2018 | News
Puck Head Warm-Up Coach’s choice WOD prep Prep the dumbbell Snatch WOD “Short Stick” 40/28 Calorie row 20 Pull-ups 20 Alternating Dumbell Snatches(50,35) 30/21 Calorie row 15 Pull-ups 15 Alternating Dumbell Snatches(50,35) 20/14 Calorie row 10...
by CFS | Jul 9, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the Bear complex WOD “Jumping Bear” for time 3 Bear Complex (95,65) 10 Box jumps (24,20) 6 Bear Complex 15 Box jumps(24,20) 9 Bear Complex 20 Box jumps(24,20) 6 Bear Complex 15 Box jumps(24,20) 3 Bear Complex 10...
by CFS | Jul 8, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “White” 5 Rounds For Time 3 Rope Climbs (15 ft) 10 Toes-to-Bars 21 Overhead Walking Lunges (45,35) 400 meter Run *U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the...
by CFS | Jul 7, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the dead lift to WOD weight. Skill: Hand stand walking. WOD Wild Side 10 rounds for time 3 HSPU 6 Dead lifts(225,150) 9 Calorie row 10m hand stand walk Option 2: 10 rounds for time 3 Box HSPU 6 Dead lifts(155,105) 9 Calorie...
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