by CFS | Mar 14, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements Hip drive, keeping the bar close and patience. You can see the parallels between bar muscle ups and Olympic lifting. It all comes down to understanding the principles of proper body positioning and...
by CFS | Mar 13, 2019 | News
Warm-Up: Coach’s choice WOD prep: Rope climb & double unders. WOD: Climbing Annie 50-40-30-20-10 Double unders Abmat sit-ups *5-4-3-2-1 rope climbs after each set of ab-mats. Option 2 performance: 50-40-30-20-10 Single unders x 2 Abmat sit-ups *5-4-3-2-1...
by CFS | Mar 12, 2019 | News
Warm-Up Coach’s choice WOD prep Prep the dead lift to WOD weight. WOD Christine (compare from 4/27/18) 3 rounds for time 500 m row 12 Body weight deadlifts 21 box jumps (20″) Men & Women Option 2 performance: 3 rounds for time 500 m row 12 75% Body weight...
by CFS | Mar 11, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the clean and Jerk WOD: Compare from 4/17/18 Grace (8 minute cap) 30 clean and jerks (135,95) Option 2 Performance 30 clean and jerks (115,75) Option 3 Fitness: 30 clean and jerks (95,65) *Scale load as needed. Post WOD:...
by CFS | Mar 10, 2019 | News
Warm-Up: Coach’s choice WOD prep: Thruster build to a heavy triple WOD: Sun Soaked Option 1 Opens AMRAP 10 7 Chest to bar pull-ups 7 Thrusters (95,65) 7 Burpees over the bar Option 2 performance AMRAP 10 7 Pull-ups 7 Thrusters (75,50) 7 Burpees over the bar...
by CFS | Mar 9, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the lifts WOD: Complete in any order: Super sets, Perform set A right into set B. Rest as needed between sets. A) DB bench 5 X 10 @ AHAP B) 1 arm DB rows 5 X 10 @ AHAP A) Barbell Curls 5 X 10 @ AHAP B) Barbell Skull...
by CFS | Mar 8, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Apocalypto “A new beginning or an unveiling – a revelation” 50 Calorie row 50 ab-mats 50 wall balls(20,14) 50 pull-ups 50 Push press(75,50) 50 Burpees over the bar 50 Calorie bike *Scale load...
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