by CFS | Jul 22, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Feast or Famine With a running clock Teams of 2. 1 person works while the other rests. Break up the reps how ever you like. Start with 800m sand bag run together (50,35) Then AMRAP 10 Hang Power Cleans (115,...
by CFS | Jul 21, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD AMRAP 5: 40/30 cal bike Buy-In 12 Deadlifts (185,135) 12 Barbell Burpees Rest 5:00 AMRAP 5: 35/25 cal bike Buy-In 9 Deadlifts (225,155) 9 Barbell Burpees Rest 5:00 AMRAP 5: 25/15 cal bike Buy-In 6 Deadlifts...
by CFS | Jul 20, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements. WOD Wall Banger 6 Rounds for time of: 200m Run 15 Wallball Shots (20,14) 10 Push Press (95,65) 5 DB weighted strict pull-ups (25,15) *Scale loads as needed Option 2: 6 Rounds for time of: 200m Run 15 Wallball...
by CFS | Jul 19, 2017 | News
Warm-up Coach’s choice WOD prep Max height box jump WOD Midnight Run AMRAP 12: 8 Box jumps (24,20) 8 Ring dips Ascending ladder of Kettlebell Swings by 3s. (53,35) (8/8/3, 8/8/6, 8/8/9, 8/8/12, 8/8/15, 8/818, 8/8/21…..) Options for ring dips: Bands, or bars....
by CFS | Jul 18, 2017 | News
Warm-up Coach’s choice WOD prep 15 minutes to work your way up to a heavy squat clean + 1 front squat. WOD Get with the program 3 Rounds for time 10 Front Squats (155,105 ) From the floor 400 meter Run *Scale load as needed. 65 to 70% of wod prep...
by CFS | Jul 17, 2017 | News
Warm-up Coach’s choice WOD prep 15 minutes to build to a heavy dumbbell Turkish get-up on each arm. WOD Don’t Hold Your Breath 22-16-10 Burpees Alternating dumbbell snatches(50,35) Toes to bar Post WOD Banded overhead distraction 2 minutes per side....
by CFS | Jul 16, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Toe The Line Complete for time with a partner: 5,000m Row 100 Push up 200 Sit ups 300 Air Squat *Partners may work at the same time. *1 rower per team. Post WOD Roll out Pecs with lax ball 2 minutes per...
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