by CFS | Aug 24, 2018 | Kids & Teens WOD
Warm-Up Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds| Lateral Lunge (Left/Right) x 10 m Snatch grip Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch Balance x 5 reps Behind the Neck Sots...
by CFS | Aug 23, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Practice the overhead squat WOD “PVC 3 Nancy” 3 Rounds: 400 Meter Run 15 PVC Overhead Squats 5 to 7 “PVC 3 Nancy” 3 Rounds: 200 Meter Run 15 PVC Overhead Squats Post WOD Game – Coaches...
by CFS | Aug 21, 2018 | Kids & Teens WOD
Warm-Up Run 200 m 10 See Saw Squats 10 Double Unders 10 Wall Ball 10 Kettle Bell Swings 10 Banded Good Mornings Pre WOD Push press 3,3,3,3,3 climb to a heavy 3 WOD 500m row for time. Post WOD Mobility coaches...
by CFS | Aug 20, 2018 | 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 | Aug 19, 2018 | Kids & Teens WOD
Warm-Up 2 Rounds of 30 Seconds Each Sit Ups Squats Good Mornings Burpees WOD prep Kettle Bell Swings & goblet squats WOD AMRAP 12 10 Sit Ups 10 Kettle Bell Swings 10 Kettle Bell goblet squats Post WOD: Game coaches...
by CFS | Aug 16, 2018 | Kids & Teens WOD
WOD prep Prep the movements WOD Strict Lynne meets Nicole 5 Rounds For Max Reps (Not for Time) 400m Bench Press (1x Bodyweight) Strict pull-ups *Your score is your total pull-ups and bench press for all 5 rounds. Sweet spot for reps is between 5 – 10 per...
by CFS | Aug 14, 2018 | Kids & Teens WOD
Warm-Up 8 Squats 10m walking lunges 8 Push Ups 10 Spiderman turnouts 8 Kipping Swings 10m Hurdle Over/ Under 8 Tuck Jumps 10 Broad Jumps WOD prep Snatch WOD 3 rounds 10 Power Snatches 10 Sit Ups 10 Air Squats Post WOD: Pick one: Max Broad Jump Max Handstand Hold Max...
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