by CFS | Aug 27, 2018 | News
Dana and her fans at the Firewall comp last weekend Warm-Up Coach’s choice Pre WOD In groups of 3 or 4 build to a 10m max load farmers carry. WOD Crossfit Main Site Option 1 & 2 5 2-minute rounds of: 10 burpees 200-m sprint Max-rep burpees Rest 3 minutes...
by CFS | Aug 26, 2018 | News
Congratulations to the CFS athletes competing in the Firewall comp this past weekend! Way to represent! Dave, Jana, Merri, Aron & Dana Warm-Up Coach’s choice WOD prep 7 sets of EMOM 2 Build to a heavy clean & Jerk WOD “CJC” 7 Rounds for...
by CFS | Aug 25, 2018 | News
Warm-Up Coach’s choice WOD prep Rope climbs and kettle bell swings WOD 19 Rounds for time (with a partner) 2 Legless rope climbs 6 Kettlebell swings (70,53) 16 Ab- sit-ups *One athlete works while the other rests. Divide the reps however you like. ...
by CFS | Aug 24, 2018 | News
Warm-Up Coach’s choice WOD prep Tire Flips WOD “Sand Dollar” For Time: 800m Sand bag run(50,35) 21 Tire Flips @ 3 x BW 800m sand bag run(50,35) 21 Tire Flips @ 3 x BW 800m Sand bag run(50,35) * scale loads as needed. Post WOD: Banded hamstring...
by CFS | Aug 23, 2018 | News
Warm-Up Coach’s choice WOD prep Pausing Overhead Squat from the floor Moderate Set of 2 reps. Pause 3 seconds at the bottom WOD “Nancy” 5 Rounds: 400 Meter Run 15 Overhead Squats (95,65) Option 2: 5 Rounds: 400 Meter Run 15 Overhead Squats (65,45) Option 3: 5...
by CFS | Aug 22, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the row & doubleunders WOD CrossFit Main site 5 rounds for time of: 1 sub-0:45/0:55 250-m row 50 unbroken double-unders If the row takes longer than 45/:55 seconds, or if you trip up on your double-unders, redo it before...
by CFS | Aug 21, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the clean and jerk to heaviest WOD weight. WOD “Powder Keg” AMRAP 5: 400 Meter Run 1 Round of Cindy Max Clean and Jerks (135,95) Rest 5 Minutes AMRAP 5: 400 Meter Run 2 Rounds of Cindy Max Clean and Jerks (155,105) Rest 5...
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