by CFS | May 18, 2018 | News
Hailey Warm-Up Coach’s choice WOD prep Prep the movements WOD Up & Down AMRAP 30 5 Chest to barpull-ups 10 Push-ups 15 Squats 20 ab-mat sit-ups 25 Double unders or 50 singles Option 2: AMRAP 30 5 pull-ups 10 Push-ups 15 Squats 20 ab-mat sit-ups 25...
by CFS | May 17, 2018 | News
Kim Warm-Up Coach’s choice WOD prep Prep the movements WOD Five 4 minute rounds 10 Strict press (95,65) 20/14 calorie row 10 Burpees over the bar *Your score is your slowest time in any of the 5 rounds. Option 2: Five 4 minute rounds 10 Strict press (75,50)...
by CFS | May 16, 2018 | News
Lyle, Scott, Hanna, Alex, Matt Warm-Up Coach’s choice WOD prep Prep the movements WOD Monkey Bite Teams of 2. One person works while the other rests. AMRAP 20 40/30 Calorie bike 200m Plate Carry(45,35) 2 rope Climbs *Divide the reps and calories however...
by CFS | May 15, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “PATTON” 25 Deadlifts (155,105) 400 meter Run 10 Strict Pull-Ups 10 Clean-and-Jerks (155,105) 800 meter Run 10 Strict Pull-Ups 10 Clean-and-Jerks (155,105) 10 Strict Pull-Ups 800 meter Run 10 Clean-and-Jerks...
by CFS | May 14, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the Sntach WOD Cry Me A River for time. 100/70 Calorie row 75 Snatches(75,50) 100 Double unders Option 2: 100/70 Calorie row 75 Snatches(65,45) 200 singles Option 3 AMRAP 15 20/14 Calorie row 10 Power snatches(45,35) 100...
by CFS | May 13, 2018 | News
The CrossFit gang at the Spartan! Warm-Up Coach’s choice WOD prep Dumbell Thrusters build to a heavy 3 WOD Hang Tight 3 rounds for time fast and heavy 400m run 21 Dumbell thrusters 15 Toes to bar 400m run 18 Dumbell thrusters 12 Toes to bar 400m...
by CFS | May 12, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD 5-10-15-20 Reps For Time Burpee Pull-Ups Wall Ball Shots (20,14)(10′, 9′) DB Snatches x2 (50,35) Option 2: 5-10-15-20 Reps For Time Burpee Pull-Ups Wall Ball Shots (20,14)(10′, 9′) DB...
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