by CFS | Mar 7, 2019 | Kids & Teens WOD
Warm-Up Then 2 Times through of: 5 Super Slow Squats Cartwheel m10 10 Shoulder Taps Toy Soldier Steps 10 m 5 Toes to Bar 10 Spider man turn outs 10 Super Mans Broad Jump 10 m WOD Prep Dumbbell thruster Work on the movement then attempt a heavy triple. WOD...
by CFS | Mar 5, 2019 | Kids & Teens WOD
Warm-Up 10 Super Slow Squats – Cartwheel 10 m 10 Banded Good Mornings – 10 Spider man turn outs 10 Sit Ups – Broad Jump 10 m 10 Push Ups – Hurdle Over/ Hurdle Under 10 m WOD prep Trap bar deadlift. Build to a heavy 5. WOD Partner WOD Leap Frog...
by CFS | Mar 3, 2019 | Kids & Teens WOD
Warm-Up Medicine Ball Warm Up WOD prep Push Press WOD 3 Rounds of 1 Minute at each exercise Row for Calories Push Press Hang Power Clean Box Jumps 1 minute rest Post WOD: CHALLENGE: Max Pull...
by CFS | Feb 26, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Max pull-ups WOD: Teams of 2. One athlete works while the other rests. Athlete 1 does 10 wall balls. Then athlete 2 does 10 wall balls. Athlete 1 does 10 Russian Kettlebell swings. Then athlete 2 does 10...
by CFS | Feb 25, 2019 | Kids & Teens WOD
Warm-Up Mixed Tabata of: Push Ups Tuck Jumps Squats Carioca WOD prep Hang Power Cleans & Push press WOD AMRAP 12 7 Hang power cleans 7 Push press 7 Burpees over the barbell *Choose a weight that you can cycle quick and clean without much need to put the bar down...
by CFS | Feb 20, 2019 | Kids & Teens WOD
Warm-Up 3 Times through at a Warm Up Pace of: 1 Shuttle Run 8 Push Ups 8 Squats 8 Tuck Jumps 8 Inch Worms WOD prep Dumbbell Snatch WOD 30 Alternating Dumbbell Snatch 10 Burpee Box Jump Overs 20 Alternating Dumbbell Snatch 10 Burpee Box Jump Overs 10 Alternating...
by CFS | Feb 18, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Prep the movements. WOD: Tabata Gone Strong Strict Pull-ups Stone to shoulder Dumbbell reverse lunges Axel bar strict press Max sprints *1 minute rest between tabatas. A tabata is 8 rounds of 20 seconds of work and 10...
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