by CFS | Sep 14, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep strength OT3M Hang Power clean from mid thigh. Rounds are 90 seconds. Add load each set if capable. 5,5,5,5,5 Athlete 1 start on round 1 Athlete 2 start on round 2 Athlete 1 start on round 3 Athlete 2 start on round 4 Athlete 1...
by CFS | Sep 14, 2018 | Kids & Teens WOD
Warm-Up 10 Air Squats 10 Jumping Jacks 10 Push-ups Carioca (10 m each way) Side Shuffle (10 m each way) High Knees (10 m) Skip For Height (10 m) Backpedal (10 m) 10 Mountain Climbers Striders (10 m) WOD prep Super set On the 3 minutes(10 90 second rounds)...
by CFS | Sep 13, 2018 | Kids & Teens WOD
Warm-Up 400m Skill Run WOD prep Hips to the Wall Drill: Start with students standing with backs ~4 inches from the wall. Practice pushing hips back until they contact the wall and then returning to the standing position. Sumo Double Kb Deadlift WOD AMRAP 10 10 KB Sumo...
by CFS | Sep 9, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Back Squat build to a perfect 5. 5,5,5 WOD With a Continuously Running Clock: Perform 100 Burpees At the top of each minute perform 8 Alternating Dumbbell Snatch Post WOD: Accumulate 2 minutes in an...
by CFS | Sep 7, 2018 | Kids & Teens WOD
Warm-Up 3 Rounds 1 Shuttle run (5-10-15 m) 5 Push ups 10 Jumping Jacks 5 Squats WOD prep Farmers carry build to a heavy 10 m carry. Use farmers bars or kettle bells. WOD “Team of 2 or 3 Boat Race” 1 Rounds For Time: 1200 Meter Row 800 Meter Run Teams of 2 Switch row...
by CFS | Sep 6, 2018 | Kids & Teens WOD
Warm-Up 3 Rounds 1 Shuttle run (5-10-15 m) 5 Push ups 10 Jumping Jacks 5 Squats WOD prep Double kettle bell dead lift 5 sets of 5 reps. Work up to a perfect 5. WOD 3 rounds for time 250 m row 10 Russian KB swings 15 box jumps Post WOD: Game coaches...
by CFS | Sep 4, 2018 | Kids & Teens WOD
Warm-Up Coaches chioce WOD prep 8 sets on the 2 minutes 1 power clean 1 front squat climb to a perfect set Athlete 1 starts at 0 Athlete 2 starts at 1 Athlete 1 starts at 2 Athlete 2 starts at 3 Continue for 8 sets each. WOD AMRAP 8 2 squats 2 burpees 100m run 4...
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