by CFS | Jun 19, 2018 | Kids & Teens WOD
Warm-Up: Coaches choice WOD prep: Prep the movements WOD: Deck of cards Complete the Deck For Time Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps. Suit determines the exercise: Hearts =...
by CFS | Jun 18, 2018 | Kids & Teens WOD
Warm-up: 10 Squats 3 Forward Rolls on blue mat 10 Sit Up 10m of Toy Soldiers 10 Push Ups 10m of Broad Jumps 20 Lateral Hops 10 Spiderman turn outs Pre WOD: Tire flips and slam ball. WOD: Teams of 2. 1 person works while the other rests. Teams...
by CFS | Jun 18, 2018 | Kids & Teens WOD
Warm-Up: Hand stand walking practice WOD prep: Push jerk WOD: AMRAP 12 6 Push jeks 20/14 calorie row Post WOD: Game -Foam roll bowling.
by CFS | Jun 16, 2018 | Kids & Teens WOD
Warm-up Tabata Plank & Jump rope (8 rounds 20 Seconds on, 10 Seconds off) Then 2 x 30 Second Hollow Holds Pre WOD Overhead Squats WOD: Round 1: AMRAP 3 15 Overhead Squats (Light Weight) 5 Double Unders Rest 1 Minute Round 2: AMRAP 3 10 Overhead Squats (Medium...
by CFS | Jun 14, 2018 | Kids & Teens WOD
Warm up: 10 Squats 10m forward rol 10 Sit Ups 10m Toy Soldiers Walk 10 Push Up 10m Broad Jumps 20 Lateral Hops 10m Traveling Spidermans Pre WOD: Front Squat WOD: 5 Rounds for time of: 5 Front Squats 10 Ab-mat sit-ups 10 Burpees over the ab-mat Post WOD: Game...
by CFS | Jun 13, 2018 | Kids & Teens WOD
Warm-Up 2 rounds 10/7 cal row 5 medball squats 5 med ball strict press 10 Russian swings(Increase weight round 2) 10 box step ups(round 2 5 box jumps) WOD prep Prep the movemnts WOD 3 rounds for time 1 minute rest between rounds 15 Wall balls 15 KB swings 15 Box...
by CFS | Jun 11, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the workout. WOD 400m run 60 Double unders (120 singles) 50 Air Squats 40 Abmats 30 Kettlebell swings 20 Calorie row 10 Push-ups 400m run Post WOD:...
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