by CFS | Dec 29, 2018 | News
Warm-Up Coach’s choice WOD prepPower snatch. Build to WOD weight. WOD“KARABEL” 10 Rounds for Time3 Power Snatches (135,95)15 Wall Ball Shots (20,14 ) (10′,9′ )The “Karabel” benchmark WOD is a mash-up of two classic CrossFit...
by CFS | Dec 28, 2018 | News
Warm-Up Coach’s choice WOD prepPrep the movements WODTeam Barbara on the run for time5 rounds, each for time, of:20 pull-ups30 push-ups40 sit-ups50 squats800 m run*The movements must be completed in order. Divide the reps and run as you like.Options for...
by CFS | Dec 27, 2018 | News
Warm-Up Coach’s choiceWOD prepDead LiftBuild to Wod weightWODPJTeams of 2 divide the reps and calories however you like.AMRAP 2212 Dead lifts (205, 135)15 Hand stand push-ups18/13 Calorie row*The load for the dead lift you should feel comfortable moving 6 rep...
by CFS | Dec 26, 2018 | News
Joe Warm-Up Coach’s choice WOD prepPrep the movements WOD (33 total minutes)Ghost Ride6 rounds of 1 minute Calorie bike1 minute Burpees1 minute row3 minutes rest between rounds. *Try for as many reps as possible of each exercise, not just total score. Record...
by CFS | Dec 25, 2018 | News
Justin Warm-Up 16 roundsTabata warm-up – 20 seconds on 10 seconds off.First 8 roundsMax Jumping jacksPlank shoulder taps5 pull-ups or ring rows5 Push-upsSecond 8 roundsMax Jump rope double or singlesMax Ab-mat Sit-upsSquats10 reps Barbell bench press WOD...
by CFS | Dec 24, 2018 | News
Rest Day
by CFS | Dec 23, 2018 | News
WOD set up:1. Take a 12 Days of Christmas clip board & cheat sheet.2. Gather your equipment for the WOD. Bars and rowers are already out. Please don’t move the rowers. If you need to move a bar for a different one please switch and put the bar back next to...
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