by CFS | Jan 29, 2019 | Kids & Teens WOD
Warm-up: Caterpillar Tag SKILL WORK: Dot Drill Variations WOD: AMRAP 5 5 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 27, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the power clean. WOD 5 rounds for time 12 Wreck Bag Reverse Lunges 9 Dumbbell hang power cleans 6 burpees over the wreck bag Post WOD Game or mobility coaches...
by CFS | Jan 25, 2019 | Kids & Teens WOD
Warm-up: Coach’s choice WOD prep Prep the movements WOD Teams of 2. 1 person works while the other rests. Teams of 3 or 4 for 8 to 11 year olds. 50/35 Calorie row 50 Box Jump Overs 50 DB Snatches 50 Sit-ups 50 DB Snatches 50 Box Jump...
by CFS | Jan 23, 2019 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Dumbbell Snatch WOD: 30-20-10 Alternating Dumbbell snatches Box jumps *Scale load as needed. Post WOD: Game or mobility coaches choice.
by CFS | Jan 21, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the movements WOD MLK Jr. Tribute/Memorial WOD Teams of 2 Divide the reps however you like. 3 Rounds for time 19 KB Goblet squats 29 KB swings 39 calorie row 19 Burpees over the rower 68 Ab-mat sit-ups Time Cap: 34 minutes *This...
by CFS | Jan 18, 2019 | Kids & Teens WOD
Warm-Up Over – Under – Around and Through: Have athletes use a band in groups of three. They will practice working together to have one of them go over the band while the other two hold the band down low, then under while they hold it high and then through while they...
by CFS | Jan 17, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the stations. WOD Strong Man Rotation: Teams of 3 or 4 for max reps. 2 rounds 2 min tire flips 30 second rotation 2 min Sled push 30 second rotation 2 min Slam balls 30 second rotation 2 min Medball over the bar 30 second...
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