by CFS | Jun 20, 2019 | Kids & Teens WOD, News
Warm-Up: Coach’s choice WOD prep: Prep the holds and supports WOD: Hold Up For time: Row 500m Accumulate 2-minutes handstand hold Row 500 m Accumulate 2-minute plank hold on hands Row 500 m Accumulate 2-minute support on rings Row 500 m Handstand hold options:...
by CFS | Jun 20, 2019 | Kids & Teens WOD
Warm-Up 3 Rounds at a Warm Up Pace of: 30 Jump Rope Skips 12 Grasshoppers 12 Dumbbell Clean High Pulls 12 Toy Soldiers WOD prep Hang Squat Clean WOD AMRAP 9 10 10m shuttle runs 6 Hang Squat Cleans 8 Lateral Hops Over the Bar Post WOD: On the blue mats practice:...
by CFS | Jun 18, 2019 | Kids & Teens WOD
Warm-Up CrossFit Baseball Crab walk to 1st -> Bear crawl to 2nd -> Frog hop to 3rd -> Backwards lunge to Home plate WOD prep Slo-mo sit-up: Using an abmat if desired, work on sitting up slowly (one vertebra at a time) imagining that your spine is like a chain...
by CFS | Jun 15, 2019 | Kids & Teens WOD
Warm-Up 10 Plank Ups—> Cartwheel 10m 10 Squats—> Lunge Walk 10m 10 Push Ups—> Hurdle Over/Under 10m 10 Box Jumps—> Single Leg Hop 20′ WOD prep Dumbbell Push Press WOD 5 Rounds for time of 10 Sit Ups 10m Dumbbell Lunge 10 Dumbbell Push Press 10m Dumbbell...
by CFS | Jun 13, 2019 | 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 12 10 Double...
by CFS | Jun 12, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Strength: Hang clean complex. (2 on a platform. similar strengths)Athlete 1 goes on the zero. Athlete 2 goes on the 1. Climb to a heavy complex. OT2M (8 rounds) 1 hang power clean from above the knee. 1 hang squat clean from above...
by CFS | Jun 9, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Back Squat 5,5,5 WOD: Teams of 2 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...
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