by CFS | Jun 12, 2017 | News
Warm-up Coach’s choice WOD prep Dumbbell Snatch WOD Peanut (Happy 17th Birthday Hailey!) 5 Rounds 40s work: 20s rest 1. Burpees 2. DB Snatch (50,35) 3. Sit-ups 4. Bike 5. Pull-ups *Scale load as needed. Post WOD Lax ball upper hamstring seated on a box 2...
by CFS | Jun 11, 2017 | News
Warm-up Coach’s choice WOD prep Ring Dips WOD 800 M Run 50 Wall balls(20,14) 40 Ring Dips 50 Wall balls(same) 800 M Run Option 2: 800 M Run 50 Wall balls(14,10) 40 Ring Dips with bands 50 Wall balls(same) 800 M Run Option 3: 800 M Run 25 Wall balls(10,5)...
by CFS | Jun 10, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Smashing Pumpkins 6 rounds of: 1 minute of rowing 1 minute of Slam balls(20,15)(rx+(40,30) 1 minute of double-unders 1 minute rest *Try for as many Cals/reps as possible of EACH exercise, not just total...
by CFS | Jun 9, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Teams of 2. 1 person works while the other rests. Divide the runs and reps however you like. 5 rounds 800m run 30 Russian KB swings(70,53) 30 STOH (115,75) *Scale loads as needed Post WOD Foam roll for...
by CFS | Jun 8, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD “Unbreakable” AMRAP 4 21 Box Jump Overs (24,20) 21 Toes-to-Bar 21 Front squats(115,75) Rest 4 minutes AMRAP 4: 15 Box Jump Overs (24,20) 15 Toes-to-Bar 15...
by CFS | Jun 7, 2017 | News
Warm-up Coach’s choice WOD prep Max Hollow hold. *Score is your total time. WOD “Ant Man” Minute 0-5 max cal row Minute 5-6 rest Minute 6-10 max cal bike Minute 10-11 rest Minute 11-14 max burpees Minute 14-15 rest Minute 15 to 17 max Ab-mat sit-ups...
by CFS | Jun 6, 2017 | News
Warm-up Coach’s choice WOD prep Back squat and wall balls. WOD Wonder Dog Minute 0 to 30 build to a 1 rm back squat 5,4,3,2,1,1,1 Rest 30 to 32 then 1 set of max unbroken wall balls(20,14)10ft target for the men. 9ft target for the ladies. *Add 1 lb to...
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