by CFS | Oct 5, 2018 | Kids & Teens WOD
WOD Prep: Max Box Jump WOD: 12 minute clock… 400m Run with remaining time complete as many rounds of… 7 pull ups 7 box jumps 7 goblet squats 10m bear crawl Post WOD: CrossFit...
by CFS | Oct 4, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep 1 strict press 1 push press Build to a heavy complex from the floor. 10 1 minute rounds Athlete 1 start at 1 Athlete 2 start at 2 Athlete 1 start at 3 Athlete 2 start at 4 Athlete 1 start at 5 Athlete 2 start at 6 Athlete 1 start...
by CFS | Oct 4, 2018 | Kids & Teens WOD
Warm-Up 400 m Indian med-ball run 10 Squats Lunge and Twist 10 m 10 Push Ups Toy Soldiers 10 m 10 Sit Ups Forward Rolls 10 m 10 Light Kettle Bell Swing Broad Jumps 10 m WOD prep Pose Running Drills WOD Every 3 Minutes for 4 Rounds Run 200 M 30 Burpees * You should be...
by CFS | Oct 1, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Super set 5 DB bench press 5 Strict pull-ups *Use bands if needed for pull-ups. WOD AMRAP 10 50m DB farmers carry(25 m up/25 m back) 10 burpees Post WOD:...
by CFS | Sep 28, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata of: Push ups KB swings Sit Ups Burpees WOD prep OT3M 1 dead lift, 1 hang power clean, 1 front squat, 1 push press. Start with the bar and Add load each set if capable. Complete 5 sets of the complex. Athlete 1 start on round 1 Athlete 2 start on...
by CFS | Sep 27, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the strict press. Build to a moderate 2 reps in preperation for the 2 rep heavy for the WOD. 14 minute Time Cap 10 Burpees Over the rower(CAN step over) 30/20 Calorie Row 10 Burpees Over the rower 30/20 Calorie Row 10 Burpees...
by CFS | Sep 27, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Stone carry and Russian KB swings. WOD 5 Rounds For Time 100 ft stone carry 50 ft up/ 50 ft back 10 Russian KB swings Post WOD: Game Coach’s choice....
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