by CFS | Feb 7, 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, dumbbells or barbells WOD AMRAP 9 10 10 m shuttle runs 6 Hang Squat Cleans 8 Lateral Hops Over the Bar Post WOD: On the...
by CFS | Feb 6, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Skill-Pull-up practice WOD: Teams of 2 AMRAP 15 10 Alternating DB snatches 10 m crab walk 5 Burpees 10 m Bear crawl back and high five for the switch. *Athletes will complete full rounds. Post WOD: Game or mobility,...
by CFS | Feb 4, 2019 | Kids & Teens WOD
Warm-Up 3 Rounds 20 sec Plank 20 sec Monkey hangs 20 sec Box jumps WOD prep Clean up your room: Odd objects are scattered on the floor. With the class divided in half, teams retrieve objects, relay style. If a good dead lifting position is demonstrated, the team gets...
by CFS | Feb 3, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Front squat. Add weight each set if capable. 5,5,5,5,5 Super set with neutral grip chin-ups. Add wieght if capable. 2,2,2,2,2 WOD Teams of 2 10 rounds(5 each athlete) 5 Sand bag front squats 30 m sandbag carry (15 m up/ 15 m back)...
by CFS | Feb 1, 2019 | Kids & Teens WOD
Warm-ups 2 rounds of: 5 Super Slow Squats 5 Forward rolls 5 Sit Ups 5 Banded Good Mornings 10 m Broad Jump 5 Kipling Swings 10 Spider-Man turn outs. Pre WOD-Strength Trp bar or Kettle-bell Dead-lift. Build to a heavy triple. WOD: Teams of 2. ...
by CFS | Jan 31, 2019 | Kids & Teens WOD
Warm-up: Caterpillar Tag SKILL WORK: Dot Drill Variations WOD: AMRAP 5 5 DB Front Squats 5 Dot Drills (Bottom, middle, top, middle, bottom = 1 rep) 5 Pull Ups 5 Box Jumps Post WOD Game Jump the swamp. Bar...
by CFS | Jan 30, 2019 | Kids & Teens WOD
Warm-Up Rolling Rower game WOD prep Prep the movements WOD AMRAP 18 Teams of 2. Leap frog style. 50 Double unders or 75 single 1 round Of Cindy 10 DB STOH *Cindy is 5 pull-ups, 10 push-ups, 15 squats Partner 1 does doubles Partner 2 does 1 round of Cindy Partner 1...
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