by CFS | Feb 28, 2018 | News
Embrace the goats! Warm-Up Coach’s choice WOD prep WOD “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the...
by CFS | Feb 27, 2018 | News
Warm-Up Coach’s choice WOD prep 10 minutes Build to a heavy 3 push press from the floor. WOD Bazooka 2 Rounds for time of: 800m run 20 Burpees, Bar-facing 20 Push Press (115,80) Option 2: 2 Rounds for time of: 800m run 20 Bar-facing Burpees, 20 Push Press...
by CFS | Feb 27, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Tic Tac 5 Rounds: 1:00 Calorie Bike 1:00 Wallballs (20,14) 1:00 Abmat sit-ups 1:00 Rest Post WOD Couch stretch. 2 minutes per side. Endurance & Stamina High Intensity Interval Pyramid starting at 500...
by CFS | Feb 25, 2018 | News
2 judges are better than 1! Warm-Up Coach’s choice WOD prep Warm the power clean up to wod weight WOD Havana Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July...
by CFS | Feb 24, 2018 | News
John Warm-Up Coach’s choice WOD prep EMOM 8 Pick 1 goat (Movement should be no longer than 30 seconds) “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn...
by CFS | Feb 23, 2018 | News
Kim Warm-Up Coach’s choice WOD prep Prep the movements WOD Sand Storm Teams of 2. 1 person works while the other rests. Divide the runs and rep up however you like. For Time: 400m run sand bag run (50,35) 50 Sand bag front squats (50,35) 50 Burpee over the...
by CFS | Feb 23, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements. WOD Workout 18.1 Rx’d: (Ages 16-54) AMRAP 20: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row Men use 50-lb. dumbbell Women use 35-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging...
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