by CFS | May 25, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD 31 Heros with teams of 3 or 4 (similar strengths if possible) AMRAP in 31 minutes 8 Thrusters (155,105) 6 Rope Climbs (15 ft) 11 Box Jumps (30,24 in) Partners will rotate the sand bag run in order...
by CFS | May 24, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “Three Dog Night” Minute 0 to 5 AMRAP 20 Wall Ball Shots (20,14) 10ft men / 9ft women 10 Deadlifts (185,135) Rest minute 5 to 10 Minute 10 to 17 AMRAP 20/15 Calorie Row 10 Push Jerks...
by CFS | May 23, 2018 | News
Warm-Up Coach’s choice WOD prep WOD “Boat Race” 3 Rounds For Time: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds *Total time is your score. CFS Brief: Bringing Common Sense Back to Health Care talk with Mary A. Medeiros, MD, MPH. Thursday, June...
by CFS | May 22, 2018 | News
Dana Warm-Up Coach’s choice WOD prep Prep the movements WOD Regionals Event 5 For time: 50 handstand push-ups 50 toes-to-bars 50-cal. bike 50 dumbbell box step-overs 50-ft. right-arm dumbbell overhead lunge 50-ft. left-arm dumbbell overhead lunge Men: 70-lb....
by CFS | May 21, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “Down with the Sickness” With a 30 minute clock. Teams of 2. 1 person completes a full round while the other rests. Minute 0 to 20 AMRAP 10 Medball cleans 20/14 Calorie Row 10 Burpee pull-ups...
by CFS | May 20, 2018 | News
Warm-Up Coach’s choice WOD prep 10 minutes to build to a heavy clean and Jerk. Practice jump rope between sets. WOD “Double Crossed” For Time: 10-9-8-7-6-5-4-3-2-1: Clean and Jerks (115,80) 30 Double Unders After Each Set Option 2: For Time:...
by CFS | May 19, 2018 | News
Come and get it! Warm-Up Coach’s choice WOD prep Prep the movements WOD Butter Cup For time: Teams of 2. 1 person works while the other rests. 200/150 Calorie Bike(175 guy/girl team) 150 Wall Balls (20,14) 75 Kettle bell swings (70,53) 50 Burpee Box Jump...
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