by CFS | May 23, 2017 | News
Warm-up Coach’s choice WOD prep Prep the squat WOD “Back Squat Series” EMOM 5 5 Squats (135,95) Rest 1 minute EMOM 5 4 Squats (185,125) Rest 1 minute EMOM 5 3 Squats (205,135) Rest 1 minute EMOM 5 2 Squats (225,150) Rest 1 minute EMOM 5 1 Squat...
by CFS | May 21, 2017 | News
Warm-up Coach’s choice WOD prep 15 minutes to buid to a heavy complex: 1 Hang clean from pockets 1 Hang clean from mid thigh (one second pause) 1 Hang clean from above knee(one second pause) 1 Strict press 1 Push press WOD One Eyed Jacks For time 3 rounds 400m...
by CFS | May 20, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD You Wear it Well 7 Rounds 1 Minute max cal row 1 Minute Rest 1 Minute max burpees over rower 1 Minute Rest 1 Minute max ab-mat sit-ups 1 Minute Rest (Rx + GHD sit-ups) If you perform full range of...
by CFS | May 19, 2017 | News
Warm-up Coaches choice WOD prep Power snatch Build to WOD weight WOD “Sailing” 6 Rounds for time: 3 Power Snatches (135,95) RX+(155,105) 2 Rounds of Cindy 1 Rope Climb, 15 ft * 1 round of Cindy is 5 pull-ups, 10 push-ups and 15 squats. Option 2: 6 Rounds...
by CFS | May 18, 2017 | News
Warm-up Coach’s choice WOD prep Complex- 15 minutes to build to your heaviest wod weight, heavier if capable. Above Knee Power Clean Below Knee Power Clean Reverse Lunge each leg WOD Ooh la la 30 Reverse Front Rack Lunges (75, 50) 200 M Run 20...
by CFS | May 17, 2017 | News
Warm-up Coach’s choice Wod prep Work your way up to a heavy DB turkish get-up Wod Hot Legs for time 22-16-10 Alternating Dumbbell Snatch (50,35) Box jumps (24,20) Dumbbell Weighted Ab-mat sit-ups(same) Then Cal Bike (40, 30) *Scale the weight of Dumbbell as...
by CFS | May 16, 2017 | News
Warm-up Coach’s choice Wod prep Front Squat – 20 minutes to build to a heavy 2 5,4,3,2,2 WOD Downtown Train (20 minute cap) 50-40-30-20-10 Wallballs (20, 14) Perform 30 Double Unders after each set of wall balls Option 2: 50-40-30-20-10 Wallballs...
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