by CFS | Apr 3, 2019 | News
Let’s Run Warm-Up: Coach’s choice WOD prep: Prep the run WOD: Burden 5k Run Teams of 2 or 3 must carry either: 1) (53,35) kettle bell 2) (20,14) medicine ball 3) All team members wear weight vest. 4) (50,35) Sand bag 5K Route: Out the garage...
by CFS | Apr 2, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the back squat The ring Dip WOD: Miss Fire With a 40 minute Clock 21-15-9 Calorie row Ring Dips *Every time you break on the ring dips perform 1 wall walk *Then with remaining time Build to a 3 rep heavy back squat. *Use...
by CFS | Apr 1, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the clean & jerk to 50 to 60% of 1 rm. Split jerk if you like. Skill work: toes to bar & double under practice between sets of clean and jerks WOD: Option 1 Opens: EMOM 18 Minute 1: 10 Toes to Bar Minute 2: 1...
by CFS | Mar 31, 2019 | News
Warm-Up: Roxanne Burpees WOD prep: Russian kettlebell swings & Burpees. Warm to WOD weight. WOD: Fools Gold for time Option 1 Opens: For Time 300 Russian KB Swings (70,53) *EMOM – 5 Burpees* The wod will start with 5 Burpees. Once the 5 burpees...
by CFS | Mar 30, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the hang power snatch to heaviest WOD weight. WOD: Janabell AMRAP 4 3 Hang Power Snatches, (95,65) 6 Push-ups 9 Air Squats 12 calorie row Rest 4 minutes AMRAP 4 3 Hang Power Snatches, (115,75) 6 Push-ups 9 Air Squats...
by CFS | Mar 29, 2019 | News
Bryan Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Peaky Blinders(40 minute cap) For Time 1 mile Run Then, 4 rounds of: 3 Rope Climbs 18 Thrusters (95,65) 12 Burpees over the bar 1 mile Run *Wear a Weight Vest if you have one. Option 2 performance:...
by CFS | Mar 28, 2019 | News
Warm-Up: Coach’s WOD prep: Prep the swing and push press WOD: Boondock Saints AMRAP 20 10 Push Presses (115,80) 10 Kettlebell Swings (53,35) 10 Box Jumps (24,20) @ 4-8-12 & 16 minute mark run 200m Scaling: Reduce the weight on the presses and...
Recent Comments