by CFS | Dec 14, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata of:Sit UpsSquatsKipping SwingsPlank ups WOD prepDB or barbell ThrustersWOD5-10-15 Reps for time of:Barbell or DB ThustersPull UpsBurpeesBall slams Post WodMax Height Box Jump
by CFS | Dec 11, 2018 | 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 prepSlo-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 | Dec 10, 2018 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep:Front squat. Add weight each set if capable.5,5,5,5,5Super set with neutral grip chin-ups. Add weight if capable.2,2,2,2,2 WOD:Teams of 210 rounds (5 each athlete)5 Sand bag front squats30 m sandbag carry*Athletes will complete...
by CFS | Dec 7, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the plate ground to overhead and Curtis P’s. *A Curtis P is comprised of: 1 Power Clean + 1 forward lunge right leg + 1 Forward lunge left leg + 1 push press *Use dumbbells if you like. WOD 5 Rounds for Time 20...
by CFS | Dec 7, 2018 | Kids & Teens WOD
Warm-Up 30 calorie team bike and squat. 10 Team reverse med-ball squat toss. 10 spider man turnouts 5 sledge hammer hits each 10 quad grabs 10 heal toe grabs 2 tire flips each 20m sled push WOD prep Prep the movements WOD Teams of 4 or 5 Divide the work as you like. 1...
by CFS | Dec 6, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata: Push ups Superman Hollow rocks Hanging Knee Raises WOD prep Push Jerk WOD 12-9-6-3 Pull Ups Push Jerk Sit ups Post WOD: Game
by CFS | Dec 5, 2018 | Events, Kids & Teens WOD, News
Bonnie will be at CrossFit Synergistics this Saturday, December 8th from 7:40am to 10:00am performing ART therapy (see description below). If you are interested in a free 20 minute treatment please email me at john@cfsyn.com and specify the time you would like...
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