by CFS | Mar 18, 2019 | Kids & Teens WOD
Warm-Up Perform each movement for 10 reps: Jumping Jacks, Push-ups Flap Jacks Mt. climbers Air Squats Frog Jumps Sit-ups Burpees WOD prep Super set A) Trap bar dead lifts. 5,5,5 *Rest 90 seconds between sets. B) Front rack dumbbell walking lunges 3 x 10 per leg WOD...
by CFS | Mar 15, 2019 | Kids & Teens WOD
Warm-Up Medicine Ball Warm Up WOD prep Pull Ups Kipping Swings WOD AMRAP 15 Partner 1: Run 400 m Partner 2 AMRAP *Switch after the 400 m run 5 Pull Ups 10 Push Ups 15 Squats Post WOD: Mobility or game coaches...
by CFS | Mar 13, 2019 | Kids & Teens WOD
Warm-Up 3 Rounds at a Warm Up Pace of: 30 Jump Rope Skips 12 Grasshoppers 12 Dumbbell Clean High Pulls 12 Toy Soldiers WOD prep Hang Squat Clean WOD AMRAP 9 10 10 m shuttle runs 6 Hang Squat Cleans 8 Lateral Hops Over the Bar Post WOD: On the blue mats practice:...
by CFS | Mar 12, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Dumbbell snatch Build to WOD weight. WOD 2 rounds for time: 25 Ab-Mat Sit-ups 50 Double unders 10 Dumbbell snatches 25 Ab-Mat Sit-ups 50 Double unders 10 Dumbbell snatches Post WOD:...
by CFS | Mar 11, 2019 | Kids & Teens WOD
Warm-Up CrossFit Baseball Crab walk to 1st -> Bear crawl to 2nd -> Frog hop to 3rd -> Backwards lunge to Home plate WOD prep Slo-mo sit-up: Using an abmat if desired, work on sitting up slowly (one vertebra at a time) imagining that your spine is like a chain...
by CFS | Mar 10, 2019 | Kids & Teens WOD
Warm-Up Perform each movement for 10 reps: Jumping Jacks Push-ups Flap Jacks Groiners Air Squats Frog Jumps Sit-ups Burpees Pre WOD Strength DB split squats -Take 12 minutes to find an 8 rep max. Power DB PUSH PRESS Perform 7 sets of 1 rep every 90 seconds. Assitance...
by CFS | Mar 9, 2019 | Kids & Teens WOD
Warm-Up 2 Rounds at a Warm Up Pace: Row 100 m 10 Plank Ups 10 Sit Ups 10 Squats 10 Toes to Bar 10 Tuck Jumps WOD prep Dumbbell strict press. Build to a heavy 3 reps Kipping Swings WOD Partner WOD, Leap Frog Style. Partner 1 does the pull-ups, partner 2 does the strict...
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