by CFS | Aug 16, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the DT complex to WOD weight WOD: ” DT 200” 5 Rounds: 200 Meter Run 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Options: 1. Barbell: 135,95 2. Barbell: 115,75 3. Barbell: 95,65 *The load you choose you should...
by CFS | Aug 15, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: “Rowing with Kelly” (30-minute cap) For Time: Option 1 & 2 50,35 Calorie Row 3 Rounds of “Kelly” 50,35 Calorie Row *1 Round of Kelly is: 400 Meter Run 30 Box Jumps (24,20) 30 Wallballs...
by CFS | Aug 14, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the row WOD: “Team Tosh Bike” 3 Rounds with a Partner: Interval 1: 25/18 Cal bike (Partner A goes then partner B goes) Interval 2: 50/35 Cal bike (Partner A goes then partner B goes) Interval 3: 75/55 Cal bike (Partner A...
by CFS | Aug 13, 2019 | News
Warm-Up: Coach’s choice WOD prep: WOD: Curds & Whey for time: 3 Rounds: 21-15-9 Kettlebell swings Option 1. (70,53) Option 2. (50,35) Option 3 (35,26) 75 Double Unders after each rep scheme. *Option for double unders 150 singles Directly Into… 3 Rounds: 20...
by CFS | Aug 12, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep to you heaviest Chief weight. WOD: “Blockbuster” Option 1: AMRAP 5: Buy-In: 50,35 Calorie Bike Max Rounds of “The Chief” (135,95) Rest 5 Minutes AMRAP 5: Buy-In: 35,25 Calorie Bike Max Rounds of “The Chief” (155,105) Rest 5...
by CFS | Aug 11, 2019 | News
Warm-Up: Coach’s choice WOD prep: 1 power snatch 3 overhead squats *Build to WOD weight. Heavier if capable. 10-minute cap. WOD: “Nancy” Five rounds for time of: 400-meter run 15 Overhead squats (95,65) *Scale to front squads if needed. Option 2:...
by CFS | Aug 10, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the row WOD: Teams of 3 or 4 10k row for time *Accumulate 400 ab-mat sit-ups during the 10k row. Post WOD: Foam roll for 5 minutes CFS Brief: Day 28 WLC Double Under Seminar Molly Metz, 5-time World Jump Rope Champion, and...
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