by CFS | Jan 28, 2018 | News
Deb Warm-Up Coach’s choice WOD prep 15 minutes to work to a heavy hang squat clean. WOD CrossFit Main site 12-9-6 reps for time of: Hang squat cleans(165,115) Burpee bar muscle-ups *Scaling This workout is a sprint. Pick a load for the clean that allows you to...
by CFS | Jan 27, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Give and Take AMRAP 20 5 Kettle bell swings(53,35) 10 Kettle bell push press(same) 20 single-leg squats, alternating *After every 3 rounds, run 400 meters Option 2: AMRAP 20 10 Kettle bell swings(35,26) 10...
by CFS | Jan 26, 2018 | News
Happy 16th birthday to Alex! Warm-Up Coach’s choice WOD prep Prep the power clean to wod weight. WOD Big AL Teams of 2. Divide the reps however you like. 16 power cleans (205,135) 16 rounds Cindy Then Double Annie 100 80 60 40 20 Double unders Sit-ups 1 round of...
by CFS | Jan 25, 2018 | News
Sam Lamp Warm-Up Row 500m then 3 rounds 5 Dumbbell dead lifts each arm 5 Dumbbell push press each arm 5 Inch worm cobras Start light with the dumbbells and increase weight each round if capable. WOD prep Skill dumbbell snatch WOD 18.Zero 21-15-9 reps for time of:...
by CFS | Jan 24, 2018 | News
Warm-up Coach’s choice WOD prep Dead lift build to wod weight WOD “Beatin’ around the Bush” 3 Rounds for time of: 21 Calorie Row 14 Handstand Push-ups 7 Deadlifts (315, 205) Option 2: 3 Rounds for time of: 21 Calorie Row 14 Box Handstand...
by CFS | Jan 23, 2018 | News
Warm-Up Coach’s choice WOD prep 5 X 5 Weighted strict pull-ups work to a heavy 5. WOD Meat and Potatos AMRAP 13:00 Teams of 2. one athlete completes a round while the other rests 1 Burpee 1 Toes to Bar 2 cals on bike Burpees and toes to bar go up by 1 each...
by CFS | Jan 22, 2018 | News
Alex Warm-Up Coach’s choice WOD prep 1 pocket snatch pull 1 above knee snatch pull 1 overhead squat *Work up to a perfect complex. WOD Bat Cave AMRAP 10: 5 power snatches (95,65) 10 Overhead squats (95,65) 30 double unders Sub overhead walking lunges for squats...
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