by CFS | Apr 12, 2018 | Kids & Teens WOD
Warm-up Move around the cones and FREEZE: Set up cones in a circle. Athletes run move around the circle in whatever fashion the trainer calls out. When “Freeze!” is called, athletes try to stop as quickly as possible and freeze like a statue. Pre WOD Wall walk. into...
by CFS | Apr 10, 2018 | Kids & Teens WOD
Warm-up 10 Squats Broad Jump 10m 10 Push Ups Lunge Walk 10m 10 Tuck Jumps 10 Spiderman turn outs 10 Kipping Swings Hurdle Over/Under 10m Pre WOD: Power Clean WOD: AMRAP 5 Rest 2 Minutes, go Again 3 Power Cleans 6 Burpees over bar 30 double unders Post WOD Max hang...
by CFS | Apr 9, 2018 | Kids & Teens WOD
Warm up: Switch sides: Divide the group in half and line them up facing each other on opposite sides of the room. Select a way to cross the space and call “switch!” to signal them to switch sides. Repeat with as many different movements...
by CFS | Apr 8, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Front Squat or Goblet squat. WOD AMRAP 4: 15/12 Calorie Row 15 Toes to Bar 15 Front Squats rest 4 minutes AMRAP 4: 12/9 Calorie Row 15 Toes to Bar 15 Front Squats rest 4 minutes AMRAP 4: 9/6 Calorie Row 9 Toes to Bar 9...
by CFS | Apr 6, 2018 | Kids & Teens WOD
Warm-up 3 Rounds 2 Forward rolls 10m Line hop 10 Kip swings 10m Crab walk Pre WOD SKILL KB farmers carr WOD: AMRAP 15 In teams of 3, complete as many rounds as possible of 5 Box jumps 10m KB farmers carry up 5 Burpees over the ab mat 5 ab-mat sit-ups 10m...
by CFS | Apr 5, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the movements WOD Teams of 2. Partner A does the row partner B does the HSPU. Patner A does the ab-mat sit-ups. Partner B does the pull-ups. Partner A Push-press. Partner B does the row. Continue this rotation. AMRAP 20 10/7...
by CFS | Apr 5, 2018 | Kids & Teens WOD
Warm-Up 5 Kipping Swings Lunge Walks 10m 5 Push Ups Forward Rolls 10m 5 Line Hops Toy Soldiers 10m 5 Squats Inch Worm 10m WOD prep Overhead Squats WOD AMRAP 7 Overhead Squats Toes to Bar or knees to 90 Post Wod Team Rope...
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