by CFS | Sep 3, 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 Hanging knee ups: Suspended from a low pull up bar, tuck your chin and try to bring knees and forehead as close together as possible. WOD Partner AMRAP 10: 5 Med ball clean and...
by CFS | Aug 30, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep 2-Position Power Snatch practice. Start with dowel and move up if capable Posiiton 1 pockets Position 2 Below knee WOD AMRAP 12: 12 Lateral Barbell Burpees 9 Power Snatches 6 Bar Muscle-Ups *Options for bar muscle ups: 1....
by CFS | Aug 30, 2018 | Kids & Teens WOD, News
Adjusted class schedule for Monday, September 3rd (Labor Day) 8:00am Adult CrossFit 9:30am Adult CrossFit There will be no other classes on 9/3. Enjoy your BBQ’s!
by CFS | Aug 29, 2018 | Kids & Teens WOD
Warm-Up Crossfit Dodge Ball WOD prep Rope Skills: Grip drill Knees to elbows on rope Knees to elbows and footwork Climb WOD 5-4-3-2-1 Reps of Pull ups Broad Jumps Cartwheels Post WOD: GAME Build and Obstacles Course...
by CFS | Aug 29, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata Sit Ups Squats Push Ups Tuck Jumps Kettell Bell Swings 1 Min of Plank WOD prep Dumbbell strict press. Build to a heavy 3 on each arm. Dumbbell Snatch practice WOD For time 30 Calorie Bike 30 Burpees 30 Toes to Bar 30 Box Jumps 30 Sit Ups 30...
by CFS | Aug 27, 2018 | Kids & Teens WOD
Warm-Up 400m Skill run: Run 400m with stops every 50-100m to perform 5-10 reps of various exercises (Squats, Plank hold, Jumping Jacks, etc.) *Recommend this is Trainer led WOD prep Barrel roll relays: Starting in a plank position, keep middles as straight as possible...
by CFS | Aug 26, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Tire Flips WOD 400m sand bag run 15 tire flips 400m sand bag run 12 tire flips 400m sand bag run 9 tire flips 8-10’s perform as a team. Do the runs together flip the tire together. Post WOD: Mobilty...
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