by CFS | Jun 8, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Russian Kettle bell swing. WOD 5 Rounds for Time 200 meter Run 6 Air Squats 6 Pull-Ups 6 Box Jumps 6 Burpees 6 Sit-Ups 6 Lunges 6 Russian Kettlebell Swings Post WOD: Skill: Hand stand...
by CFS | Jun 7, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Dumbbell snatch WOD Body Snatchers AMRAP 18: 20/14 Calorie Row 12 Burpess over the dumbbell 10 Chest to Bar Pull-Ups 8 Alternating Dumbell snatches Post Wod Mobility coaches...
by CFS | Jun 6, 2018 | Kids & Teens WOD
Warm-Up Coaches choice WOD prep Skill- pullups WOD Team Helen Teams of 2. 1 athlete works while the other rests. 3 Rounds of Run 400m 21 Kettle Bell Swings 12 Pull Ups For the run – Athlete A runs 200m. Athlete B runs 200m. Athlete A runs 200m Athlete B runs...
by CFS | Jun 4, 2018 | Kids & Teens WOD
Warm-up: Coaches choice WOD prep: Prep the movements WOD: Teams of 3 1500m row A Works B Rests C holds heavy plate Then 100 Burpees over sand bag A Works B Rests C Hangs from pull-up bar Then 100 plate ground to overhead A Works B Rests C Holds plank...
by CFS | Jun 1, 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 Coach led WOD prep DB Push press WOD 5 rounds for time 5 DB push press 10 Ab-mat sit-ups 20 Double unnders...
by CFS | Jun 1, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the over head squat WOD Teams of 2 AMRAP 20 5 toes to bar 7 Push-ups, 9 Over head squats 100m run *1 partner completes a full round while the other rests. Options for toes to bar: 1. Knees to 90. 2. Toes to barbell Options...
by CFS | May 31, 2018 | Kids & Teens WOD
Warm-up 30 Seconds at each, 2 Times through Banded Good Mornings Hip Circle Squats Plank Ups Lateral Hops Pre-WOD Kettle Bell Front Squat WOD: For Time: 400 m Farmer’s Carry 8 Kettle Bell Deadlifts 8 Kettle Bell Front Squats 8 Toes to Bar 200 M Farmer’s Carry 10...
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