by CFS | Oct 23, 2018 | Kids & Teens WOD
Warm-Up: Perform each movement for 10 reps: Jumping Jacks Push-ups Flap Jacks Plyo- Spider mans Air Squats Frog Jumps Sit-ups Burpees WOD prep: Prep the movements WOD: Team Fight Gone Bad Teams of 3 Funnel style. AMRAP 20 10 Wall Balls 10...
by CFS | Oct 23, 2018 | Kids & Teens WOD
Warm-Up Run 200 m 10 Jumping Squats 10 m Lunge Walk 10 Ab-mat 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 Practice the movements WOD Zombie Gone Nice teams of 2 3 rounds 1 minute at each station Max...
by CFS | Oct 21, 2018 | Kids & Teens WOD
Warm-Up Go through each movement as fast as possible for 10 seconds each: Two Feet Side to Side, Two Feet Front to Back, Ali Shuffle, Quick Touches (“Pitter Patter”), Single Leg Front/ Back, Single Leg Side/Side WOD prep Sumo Dead lift 2,2,2,2,2 Single...
by CFS | Oct 19, 2018 | Kids & Teens WOD
Warm-Up 10 Jumping Squats 10m Lunge Walk 10 Abmat Sit Ups 10mToy Soldiers 10 Single unders 10m Duck Walk 10 Kettle Bell Swings 10m Broad Jump 30 second Superman Hold WOD prep Power Snatch WOD Partner WOD Every Minute on the Minute of: 7 hang Power Snatches Max Burpees...
by CFS | Oct 19, 2018 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Back squat build to a heavy 5 WOD 3 rounds for time 2 rounds of Cindy 200m run 200m row *Cindy is 5 pull-ups, 10 push-ups, 15 squats. Post WOD: Game
by CFS | Oct 17, 2018 | Kids & Teens WOD
Warm-Up Farmers & Lumberjacks: Spread a bunch of tall traffic cones (trees) around the workout space. Assign half the class to be Farmers, who work to keep the cones upright (plant trees) and the other half of the class to be Lumberjacks who tip over the cones...
by CFS | Oct 17, 2018 | Kids & Teens WOD
Warm-Up 1 Minute Each of: Plank Hold Jumping Squats Abmat Sit Ups Jump Rope 10m Shuttle Run Superman Hold WOD prep Double KB Deadlifts into a 10m farmers carry 12 minutes to build to a heavy 8 reps with the 10m farmers carry. WOD 21-15-9 Reps for time of: Russian KB...
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