by CFS | Jun 19, 2017 | News
Warm-up Coach’s choice WOD prep 15 minutes to prep the dead lift to heaviest wod weight WOD Penny Lane AMRAP 4 40/25 calorie bike 20 Ring dips Max dead lifts (225,150) Rest 4 minutes AMRAP 4 40/25 calorie bike 15 Ring dips Max dead lift (275,180) Rest 4 minutes...
by CFS | Jun 18, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Jackie (15 minute cap) 1000m row 50 Thrusters(45,30) 30 pull-ups *Scale load as needed Options for pull-ups: 1. Ring rows 2. Banded pull-ups 3. Jumping pull-ups Post WOD Lax ball scaps 2 minutes per...
by CFS | Jun 17, 2017 | News
Warm-up Coach’s choice WOD prep Power Clean Build to Heaviest WOD Weight. WOD Empty Net AMRAP 4 400m Run 15 Burpees Over Bar Max Power Cleans 135,95 Rest 4 AMRAP 4 400m Run 10 Burpees Over Bar Max Power Cleans 155, 105 Rest 4 AMRAP 4 400m Run 5 Burpees Over Bar...
by CFS | Jun 16, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Off sides 4 rounds for time of: 30 push-ups 20 front squats (115, 80) 20 push presses (same) 30 GHD sit-ups or 30 Ab-mat sit-ups Coaches notes:Athletes that choose the GHD must do them in their warm-ups...
by CFS | Jun 15, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Teams of 2. One person works while the other rests. Divide the cals and reps however you like. Penalty Box AMRAP 30 Cal Row (100, 70) 10 x 50 M KB Farmers Carry (70,53) On the turf. 10 x 200 M...
by CFS | Jun 14, 2017 | News
Warm-up Coach’s choice WOD prep Handstand Push-ups WOD Hand Check 10-8-6-4-2-4-6-8-10 Handstand Push-ups Cal Bike (M) 20-16-12-8-4-8-12-16-20 (W)15-12-9-6-3-6-9-12-15 Options for Hand stand push-ups: 1. Scale volume 2. Box HSPU 3. Dumbbell strict press...
by CFS | Jun 13, 2017 | News
Warm-up Coach’s choice WOD prep Deadlift Build to a heavy 4 WOD 21-15-9 Dead lifts (225, 155) Perform 50 Double Unders after each round. Option 2: 21-15-9 Dead lifts (205, 135) Perform 50 Double Unders after each round. Option 3: 15-12-9 Dead lifts (135, 95)...
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