by CFS | Jul 29, 2017 | News
Warm-up Coach’s choice WOD prep Dead lift Build to a heavy 5 WOD Under Tow 10 Minute Ladder 2 Deadlifts (225, 155) 2 Toe 2 Bar 2 Wallballs (20, 14) 4 4 4 … add 2 reps each round. Toe to bar options: 1. Knees to 90 2. Supine Toes to Dumbells 3. Ab-mat...
by CFS | Jul 28, 2017 | News
Warm-up Coach’s choice WOD prep Handstand Pushup and rope climbs practice. WOD Hand Crank AMRAP 20 2 Rope Climbs 10 Handstand Push-ups 400 M Run Option 2: 2 rope climbs 10 box hand stand push-ups 400m run Option 3: 6 rope pulls 10 seated dumbbell strict...
by CFS | Jul 27, 2017 | News
Warm-up Coach’s choice WOD prep Power Clean + 2 Hang Power Cleans Build to a perfect set WOD Wonka 21 – 15 – 9 Hang Power Cleans (135, 95) Burpees over the Bar *Complete a 500 M Row after each round Load options: 1. 115,75 2. 95,65 Rep options:...
by CFS | Jul 26, 2017 | News
Warm-up Coach’s choice WOD prep Push Jerk Build to a perfect 3 WOD Match Box 3 Rounds 15 Shoulder to Overhead (135,95) 15 Box Jump Overs (30, 24) 15/ 12 Calorie Bike Option 2: 3 Rounds 15 Shoulder to Overhead (115,75) 15 Box Jump Overs (24, 20) 15/ 12 Calorie...
by CFS | Jul 25, 2017 | News
Warm-up Coach’s choice WOD prep 5×5 Back Squat Build up to your working weight and completes the same weight for 5 sets of 5 reps. You should be thinking about 75 to 80% of your 1rm. WOD Double Tabata 16 rounds of 20 seconds of work and 10 seconds of rest....
by CFS | Jul 24, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Pyramid 500 (35 minute cap) 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 reps pull-ups 2,4,6,8,10,12,14,16,18,20,18,16,14,12,10,8,6,4,2 reps push-ups...
by CFS | Jul 23, 2017 | News
Warm-up Coach’s choice WOD prep Hang Power Snatches Buile to a heavy Single from above the knee WOD Buffalo Chicken 30 Front Rack Step Forward Lunges (75,50) 20 Hang Power Snatches (same) 100 Double Unders 20 Hang Power Snatches (same) 30 Front Rack Lunges...
Recent Comments