by dperugi | Jan 17, 2018 | News
Jana Warm-Up Coach’s choice WOD prep Dumbell snatch and double unders. WOD Double Dutch 3 rounds for time 40 double unders 20 Box jumps(24,20) 20 Alternating dumbbell snatches(50,35) 40 double unders *Rest 5 minutes between rounds. *Record your times for each...
by CFS | Jan 16, 2018 | News
Kenny CrossFit Warm-Up Coach’s choice WOD prep Back squat build to a heavy 5 WOD Tabata something else Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8...
by CFS | Jan 15, 2018 | News
Reaper Warm-Up Coach’s choice WOD prep Prep the Clean & Jerk to Wod weight. WOD “Don’t Fear the Reaper” Teams of 2. 1 person works while the other rests. Divide the reps however you like. 30 Clean & Jerks (135,95) 2 mile...
by CFS | Jan 14, 2018 | News
Row for your life.. Warm-Up Coach’s choice WOD prep Skill: Kettle bell swing WOD “Rowing Zombie” 80/60 calorie row 21-15-9 Wall Balls Kettlebell swings(70,53) 80/60 calorie row Option 2: 80/60 calorie row 21-15-9 Wall Balls Kettlebell swings(53,35)...
by CFS | Jan 13, 2018 | News
Kevin Warm-Up Coach’s choice WOD prep Bench press Work to a heavy set of 5 WOD “Front to Back” 3 Rounds, Not for Time: 10 Strict Toes to Bar or v up toe touches 20 Romanian Deadlifts (45,35) 30 hollow rocks 40 Banded Good Mornings Cash out:: Group 1 mile easy...
by CFS | Jan 12, 2018 | News
Hanna Warm-Up Coach’s choice WOD prep Prep the the push jerk to wod weight WOD Teacher’s Pet 5 Rounds on the 4 minutes 15/11 cal row 18 push jerks (115,75) 21 Ab-mat sit-ups *Record your times for each round. Option 2: 5 Rounds on the 4 minutes 15/11 cal...
by CFS | Jan 11, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “20 past 7” for time 20 Deadlifts (275,180) Run 400m 20 Russian swings(70,53) Run 400m 20 Power snatches (115,75) Run 400m 20 Burpees over the bar Run 400m 20 GHD sit-ups or 40 ab-mat sit-ups Run...
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