by CFS | Feb 6, 2019 | News
Warm-Up: Coach’s choice WOD prep: Warm up the dead lift to WOD weight. WOD: “Little Rascals” Option 1 Opens Buy In 500 m Row then 5 Rounds for time 5 Dead Lifts (315, 210) 10 Ring dips 15 weighted DB sit-ups feet anchored under barbell. (45,30) Then...
by CFS | Feb 5, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements. WOD: Zoro Option 1 Opens: 25 Snatches (115,75) 25 Wall Ball Shots (20,14) 25 Shoulder-to-Overheads (115,75) 25 Kettle bell swings (53,35) 25 Front Squats (115,75) 25 Toes-to-Bar Option 2 Performance: 25...
by CFS | Feb 4, 2019 | News
Warm-Up: Coach’s choice WOD prep: EMOM 2 for 6 sets. 1 clean & jerk build to heavy single. WOD: “Sweet Child of Mine” Option 1 Opens: Every 3 minutes for as long as possible. 200 m run 10 power cleans (135,95) 10 Burpees over the barbell *Stop...
by CFS | Feb 3, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: CrossFit Main-Site Option 1 Opens: 3 rounds for time of: 1,000-meter row 5 rounds of Cindy *1 round of Cindy is 5 pull-ups, 10 push-ups, and 15 squats. Option 2 Performance: 3 rounds for time of:...
by CFS | Feb 2, 2019 | News
The GOAT (Patriots 38, Rams 24) Warm-Up Coach’s choice WOD prep: WOD: High Five Teams of 2. 1 person works while the other rests. On the couplets athletes will complete full rounds. On the burpees, bike and TGU’s divide reps as you like. Five 5-minute...
by CFS | Feb 1, 2019 | News
Warm-Up Coach’s choice WOD prep Prep the Med ball clean WOD “Ozark” Option 1 Opens: 4 rounds for time 40 Calorie row 30 Double unders 25 Ab-mat sit-ups 20 Kettle bell swings (53,35) 15 Med-ball cleans (20,14) 10 Burpee chest to bar pull-ups. 5-20 m...
by CFS | Jan 31, 2019 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Option 1 Opens: Crack Pot Teams of 3 AMRAP 25: 12/8 Calorie Bike 8 Burpees 4 Clean and Jerks (115,80) *Relay style. Every 6 rounds, weight increases by (20/10). Option 2 Performance Teams of 3 AMRAP 25: 12/8...
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