by CFS | Jun 18, 2018 | News
Warm-Up: Coaches choice WOD prep: Build to a heavy double out of the rack. Split if capable. WOD: “For Pete’s Sake” AMRAP 12 6 Push jeks(155,105) 20/14 calorie row Option 2: AMRAP 12 6 Push jeks(135,95) 20/14 calorie row Option 3: AMRAP...
by CFS | Jun 17, 2018 | News
Warm-Up: Coaches choice WOD prep: Prep the power clean & front squat . WOD: Josie For time, wearing a 20-lb. vest: 1-mile run Then, 3 rounds of: 30 burpees 4 power cleans(155,105) 6 front squats(Same) Then, 1-mile run Scaling Reduce the loading and number of reps,...
by CFS | Jun 16, 2018 | News
Warm-Up: Coaches choice WOD prep: Prep the movements WOD: “Father Knows Best” For Time 400 meter Run 25 Kettlebell Swings (53,35) 200 meter single arm farmers Walk (53,35 kettle bells) or (50,35 dumbbells)(outside) 200 meter Single arm dumbbell overhead...
by CFS | Jun 15, 2018 | News
Warm-Up: Coaches choice WOD prep: Prep the dead lift and DB push press to wod weight WOD: “Let Go of My Eggo” 3 Rounds for time of: 10 Deadlifts (275,185) 50 Double-unders *Rest 5 minutes Then 30-20-10 reps for time of: Calorie row Dumbell single arm push...
by CFS | Jun 14, 2018 | News
Warm-Up: Coaches choice WOD prep: Toes to bar practice WOD: Low Rider For Time: 27-21-15-9: Toes to Bar Burpees over the Wreck Bag After Each Round: 400m Wreck Bag Run (50,35) * Scale Load of wreck bag as needed. Options for toes to bar: 1. Knees to 90 2. Ab-mats x 2...
by CFS | Jun 13, 2018 | News
Warm-Up: Coaches choice WOD prep: Prep the power clean to WOD WOD: Power Rangers EMOTM for 24 minutes Minute 1 5 power cleans(165,110) Minute 2 20/14 cal bike Minute 3 10 ring dips Option 2: EMOTM for 24 minutes Minute 1 5 power cleans(135,95) Minute 2 15/10 cal bike...
by CFS | Jun 12, 2018 | News
Happy 18th Birthday Hailey! Warm-Up: Coaches choice WOD prep: Bench press 5,5,5,3,3,3 Build to a heavy 3. WOD: 2K Row for time Post WOD: 400m walk Foam roll for 5 minutes CFS Brief: ***Internet is back working at full speed. Please take a moment to sign in on...
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