by CFS | Feb 14, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Skill-Muscle up transitions, Jumping ring & bar muscle ups and muscle ups. WOD: Opens Competitive: Opens 15.3. AMRAP 14 7 Muscle-Ups 50 Wall Balls (20,14) 100 Double-Unders *If you are not jumping do...
by CFS | Feb 14, 2019 | Kids & Teens WOD
Warm-Up: AMRAP 10 Bean bag and Bike Game WOD prep: Prep the movements. WOD: Cupid Draw Back your Bow Teams of 2 divide the reps in 1/2. One person works while the other rest. AMRAP 14 14 Calorie Bow 14 DB STOH (115,75) 14 Abmat sit-ups 14 Plate/ab-mat push-ups....
by CFS | Feb 13, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Skill: Pull-ups Strength: Dumbbell seated strict press. Build to a heavy 5 WOD 2 rounds for time: 50 Double unders or 100 single unders 40 Ab-mat sit-ups 30 Double unders or 60 single unders 20 DB Snatches 10 Hand release...
by CFS | Feb 11, 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 | Feb 8, 2019 | Kids & Teens WOD, News
The 2019 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning February 21st, CrossFit HQ will release a workout online to be...
by CFS | Feb 8, 2019 | Kids & Teens WOD
Warm-up “Whistle” Drill: Every time the whistle blows (or trainer calls switch) switch to the other movement in the pairing. Crab Walk & Bear Crawl Squat thrusts & Star Jumps WOD:(5 -7 years old) AMRAP in a given amount of time of: 2 Push ups 5 m Roving plank...
by CFS | Feb 8, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Prep the back squat to WOD weight. WOD: EMOM x 15 First minute – 5 Back squats out of the rack. Second minute – 30 second max cal bike Third minute – 30 sec AMRAP muscle ups/pull-ups. *Score your cal bike and max pull-ups or...
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