by CFS | Aug 30, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements at a pace that is about 80 to 85% of your max speed. 30 seconds max burpees rest 30 seconds 30 seconds max cal bike rest 30 seconds 30 seconds max sit-ups If you can hit the numbers as prescibed below perform it...
by CFS | Aug 29, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Back squats 5 x 5 across(80 to 85% of 1rm) After each set of squats perform a set of 10 walking KB lunges(AHAP) *Rest as needed between sets. After party: Team sled push each person pushes the sled 10m 5x....
by CFS | Aug 28, 2017 | News
Warm-up Coach’s choice WOD prep Attempt a max-rep set for 90 seconds. Consider using the following chart as a guideline to determine which scale to use for double-unders: 75+ = perform as prescribed 25-75 = perform the Option 2 rep scheme Less than 25 = Option 3...
by CFS | Aug 27, 2017 | News
Warm-up Coach’s choice WOD prep Kipping pull-ups and Pose runninng. WOD Double Star 3 rounds for time of: 30 pull-ups 400-meter run *Scaling this WOD Athletes who cannot yet do pull-ups should perform ring rows or banded pull-ups. If you can complete 10...
by CFS | Aug 26, 2017 | News
Beth Warm-up Coach’s choice WOD prep Hang Power Snatch Build to a perfect single WOD Nobble 25-20-15 Hang Power Snatch (95, 65) Box Jumps (24, 20) *When choosing a load for this wod consider a load where you can complete the snatch rep scheme in 3 sets or less....
by CFS | Aug 25, 2017 | News
Warm-up Coach’s choice WOD prep Handstand Walking progressions WOD In the leather AMRAP 20 20 M Handstand Walk 15 Front Squats (115, 75) 10 Cal Bike At 20 Minute Mark Run 1 Mile *There will be 2 scores for this wod. Total rounds plus reps and your time for...
by CFS | Aug 24, 2017 | News
Warm-up Coach’s choice WOD prep Turkish get-up. work to a heavy 2 each arm WOD Kettle bell Chief 5 rounds 3 minute AMRAP 1 minute rest between rounds 4 Kettle bell swings(70,53) 6 Push-ups(games standard (3) 35lb plates and 1 ab-mat) 8 Reverse KB goblet Lunges...
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