by CFS | May 15, 2017 | News
Warm-up Coach’s choice WOD prep Handstand Pushups WOD AMRAP 15 10 Handstand Pushups 10 Pullups 100 M Overhead Plate Carry (45,35) Option 2: AMRAP 15 10 Box handstand Pushups 10 Pullups 100 M Overhead Plate Carry (35,25) Option 3: AMRAP 15 10 Dumbell Strict press...
by CFS | May 14, 2017 | News
Warm-up Coach’s choice Wod prep Strength-Build to wod weight Wod 5 rounds for time 10 Dead lifts (225,150) 12 Burpees over the bar 15/10 Calorie Row Rest 2 Minutes between rounds Option 2: 5 rounds for time 10 Dead lifts (205,135) 12 Burpees over the bar 15/10...
by CFS | May 13, 2017 | News
Warm-up Coach’s choice Wod prep Strength/skill Practice the kettlebell bench press and rope climb Wod Oh Mamma Teams of 3 or 4. One person works while the others rest. 3 Rounds: 3 minutes at each station: Rope climbs (15 ft) Hand Release push-ups Box Jumps...
by CFS | May 12, 2017 | News
1. Warm-up Coaches choice 2. Wod prep Strength/Skill 3. Wod Davito 21 Thrusters (95,65) 21 Kettlebell Swings (70,53) 400m Run 15 Thrusters (95,65) 15 Kettlebell Swings (70,53) 400m Run 9 Thrusters (95,65) 9 Kettlebell Swings (70,53) 400m Run Option 2: 21 Thrusters...
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