by CFS | Nov 13, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Skill: Kettle bell swing WOD: For Time 20 minute cap 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Forward Lunges (alternating legs) 10 Burpees 20 Kettlebell Swings 10 Burpees 10 meter Bear Crawl 10 Burpees 20 Kettlebell...
by CFS | Nov 12, 2018 | Kids & Teens WOD
Meaning of Veterans Day While many realize that Veterans Day, which always falls on November 11, is a day to honor our Veterans, few realize the historical significance behind the day. Veterans Day originated as Armistice Day and marked the end of hostilities of World...
by CFS | Nov 8, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the Hang power clean to WOD weight. Skill: rope climb WOD 50 double under Buy in or 100 singles Then 4 rounds 10 Hang power cleans (95,65) 200m run 1 Rope Climb (15 ft) 10 push-ups then 50 double under cash out or 100...
by CFS | Nov 8, 2018 | Kids & Teens WOD
Warm-Up With a Partner: Partner one performs the movement then high fives second partner who performs the movement Shuttle Run, Shuttle Skip, Shuttle Bear Crawl, Shuttle Crab Walk, Shuttle Broad Jump (Progressive Distance of 5m and then 10 meters) WOD prep Stink Bug...
by CFS | Nov 7, 2018 | Kids & Teens WOD
Warm-Up 10 Jumping Squats 10m Lunge Walk 10 Abmat Sit Ups 10 m Toy Soldiers 10 Jump Rope 10 m Duck Walk 10 Kettle Bell Swings 10 m Broad Jump 10 Supermans WOD prep Sumo Dead lift 2,2,2,2,2 WOD In 2 Heats 21-15-9 Russian KB swings Burpees Post WOD: Game coaches choice...
by CFS | Nov 5, 2018 | Kids & Teens WOD
Warm-Up 2 Rounds Jog 200m 7 Squats Lunge and Twist 10m 7 Sit Ups Broad Jump m WOD prep 1 clean 3 front squats. 5 sets increase with each set if capable. WOD 3 Rounds of as many reps as possible in 1 minute of 1 minute box Jump Overs 1 minute KB Goblet squat 1 minute...
by CFS | Nov 2, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep 1 arm Thruster 5 sets of 3 each arm. WOD AMRAP 15 Teams of 2. One athlete completes a round while the other rests. 3 Kettle bell thruster 5 Push-ups 7 Box jumps Post WOD Scooter relay...
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