by CFS | Aug 9, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Jack in the Box With a running clock Teams of 2. One person works while the other rests. Except for the sandbag run! Divide the reps as you like> AMRAP 25 30 Wall balls (20,14) 3 Rope Climbs or...
by CFS | Aug 8, 2019 | News
Warm-Up: Coach’s choice Pre WOD: weight lifting: Every 2.5 Minutes for 5 Rounds 1 Below knee Power Snatch, 1 above knee Squat Snatch, 1 Overhead Squat. Build to a heavy single. WOD: Burpeelishes For Time: 50 Burpee to target (6+” above the reach) -Rest 2...
by CFS | Aug 7, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the muscle -up WOD: “Hortman” AMRAP 45 Run 800 meters 80 Air squats 8 Muscle-ups bar or ring Options for muscle-ups: 1. Muscle-up transitions. 2. Jumping bar or ring muscle-ups Post WOD: Foam roll CFS...
by CFS | Aug 6, 2019 | News
Warm-Up: Coach’s choice WOD prep: Warm up the squat clean and bench press to WOD weight. Partner with similar strength on the bench press.(3 or 4 to a bench. WOD: Rice & Beans for time: Teams of 2 or 3. One person works while the other rests. Divide the reps...
by CFS | Aug 5, 2019 | News
Breakfast at the Black Dog on MV! Rob, John, Scott, Mike, Ted & Jen Warm-Up: Coach’s choice WOD prep: Deadlift 12 minutes to build to a heavy single. 5,5,3,3,1 WOD: EMOM 15 Minute 1 40 double unders or 80 singles Minute 2 5 Deadlifts 75% to 80% of WOD prep...
by CFS | Aug 4, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: You choose Mary AMRAP 20 5 Handstand push-ups 10 Alternating pistols 15 Pull-ups or Cindy AMRAP 20 5 pull-ups 10 push-ups 15 Squats Post WOD: Foam roll quads, lats, and thoracic spine CFS Brief: Day 23...
by CFS | Aug 3, 2019 | News
Warm-Up: Coach’s choice Pre WOD: 3 attempts at a Max time axle bar deadlift hold @ Bodyweight. Rest 3 to 5 minutes between attempts *No hook grips or mixed grip allowed! *Record your max hold time on the whiteboard. WOD: Trash Talk 3 rounds for time 30 Russian...
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