by CFS | Mar 30, 2018 | News
Warm-Up Coach’s choice WOD prep Build to WOD weight WOD Dead Pool for time Teams of 2 300 Wall balls(20,14)Ladies 9’ft target EMOM Even minute Partner A does 5 Burpees Partner B does 1 heavy dead lift(315,205) Odd minute Partner A does 1 heavy dead...
by CFS | Mar 29, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Tama (modified) *Kettlebells in place of barbells for farmers carry & hang power snatch in place of hang power clean. For time: 800-meter single-arm kettlebell farmers carry (53,35) 31 toes-to-bars 31...
by CFS | Mar 28, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the row. WOD Team 10 k row Teams of 3. Switch every 200m 1 team mate must be holding a plank during the 10K Endurance & Stamina See Above! CFS Brief: CBD Q & A With Melissa Gibson from Hemp & Humanity Tuesday...
by CFS | Mar 27, 2018 | News
Roland Warm-Up Coach’s choice WOD prep 15 minutes to build to a 1 RM Jerk (split jerk or push jerk). Jerk (from the rack) If not going over head 3 rounds of: 1) 6-8 DB Bench Press 2) 15 (CrossOver Symmetry) Back Flies 3) :60 Plank WOD Bottom Feeder AMRAP 15 200m...
by CFS | Mar 26, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the power clean WOD Bottom Dollar 4 minutes 500m row 21 Hang power cleans(115,75) Max cal bike Rest 4 minutes 4 minutes 500m row 15 Hang power cleans(135,95) Max cal bike Rest 4 minutes 4 minutes 500m row 12 Hang power...
by CFS | Mar 25, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Tabata for max reps at each station: Chest to bar pull-ups Rest 1 minute Tabata sit-ups Rest 1 minute Tabata seated shoulder presses(75,50) Rest 1 minute Tabata hip extensions Rest 1 minute Tabata jumping...
by CFS | Mar 24, 2018 | News
Warm-Up Coach’s choice Pre WOD Practice the KB floor press. WOD “Pressed for Time” 5 rounds for time of: Run 400 meters 15 KB floor press (70,53) Option 2: 5 rounds for time of: Run 400 meters 15 KB floor press (53,35) Option 3: 4 rounds for time of:...
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