by CFS | Jun 25, 2018 | News
Warm-up: Coaches choice Pre WOD: Prep the movements WOD: Option 1: “Kelen Helly” For Time: 1 Round of Kelly 2 Rounds of Helen 1 Round of Kelly Kelly: 400 Meter Run, 30 Box Jumps (24,20), 30 Wallballs (20,14) 9ft target for ladies Helen: 400 Meter Run, 21 Kettlebell...
by CFS | Jun 24, 2018 | News
Warm-up: Coach’s choice Pre WOD: Build to a heavy complex 1 Power clean 1 Squat clean WOD: Elizabeth Scaling: Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which...
by CFS | Jun 23, 2018 | News
Warm-Up: Coaches choice WOD prep: Prep the movements WOD: Wheel of Fortune Teams of 2. One athlete works while the other rests. Athlete A rows athlete B rows. Athlete A bikes Athlete B bikes through the 21-15-9. Each athlete will carry the KB 100m then switch (2x...
by CFS | Jun 22, 2018 | News
Warm-Up: Coaches choice WOD prep: Prep the dead lift to wod weight WOD: Ralph (Hero WOD) 35 minute cap 4 Rounds For Time 8 Deadlifts (250,175) 16 Burpees 3 Rope Climbs (15 ft) 600 meter Run Option 2: 4 Rounds For Time 8 Deadlifts (185,125) 16 Burpees 2 Rope Climbs (15...
by CFS | Jun 21, 2018 | News
Warm-Up: Coaches choice WOD prep: Hang power snatch WOD: Meet the Flinstones 3 Rounds for time of: 400m Run 15 Toes-to-bar 9 Hang Power Snatches, (95,65) Option 2: 3 Rounds for time of: 400m Run 15 Toes-to-bar 9 Hang Power Snatches, (75,55) Option 3: 3 Rounds for time...
by CFS | Jun 20, 2018 | News
Warm-Up: Coaches choice WOD prep: Prep the back squat and bench WOD “Times on Our Side”(Try and partner with simlar strengths) 10-9-8-7-6-5-4-3-2-1 Back Squat Body weight Bench press Body weight Strict pull-ups *Record the time when you finish Option...
by CFS | Jun 19, 2018 | News
Warm-Up: Coaches choice WOD prep: Prep the movements WOD: Deck of cards Complete the Deck For Time Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps. Suit determines the exercise: Hearts =...
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