by CFS | May 10, 2018 | Kids & Teens WOD
Warm-up Coaches choice Pre WOD: Squat cleans WOD: 21-15-9 Hang Squat cleans Sit Ups Row for Cal Post WOD Plank vs. Double Unders
by CFS | May 9, 2018 | Kids & Teens WOD
Warm-Up 3 Rounds 20 sec Jump rope 20 sec Plank hold 20 sec Squats WOD prep Heel Balance Drill: Standing with toes hanging off a plate, perform dip-shrug-drop-stand. Try to keep toes off the ground! Increase the challenge by moving more of the foot off the edge of the...
by CFS | May 9, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Max height box jump WOD 3 rounds for time 10 Dumbell ground to over head 15 tire jumps 400m Sand bag carry Post WOD: Mobility
by CFS | May 6, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep 10m Axle bar farmers carry. Work to a heavy carry WOD AMRAP 7 6 Pull-ups 6 Burpees over the bar 12 double unders or 24 single unders. Kids 8-10 6 Pull-ups 6 Burpee over the bar 6 Tuck jumps Post WOD:...
by CFS | May 4, 2018 | Kids & Teens WOD
WARM UP: Mixed Tabata of: Sit Ups Squats Kipping Swings Plank ups SKILL: Thrusters WOD: 5-10-15 Reps for time of: Thusters Pull Ups Row for Cal Burpees SKILL: Max Height Box...
by CFS | May 4, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the movements WOD Magic Beans Teams of 2 a partner. 5 six minute rounds. 29 total minutes. 1 athlete works while the other rests. Divide the time how ever you like. The total reps for each...
by CFS | May 2, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Stone to shoulder WOD Teams of 2. Partner A rows. Partner B runs. Partner A stone to shoulder. Partner B rows. Continue this rotation for the the 20 minutes. AMRAP 20 200m row 200m run 5 Stone to shoulder Post WOD: Mobility...
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