by CFS | Feb 3, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata of: Plank Ups Squats Lateral Hops WOD prep Skill:Double Unders WOD 5 Rounds for time of: 15 Double Unders or 30 single unders 10 Push Ups 5 pull-ups or 5 ring rows Post WOD Game coaches...
by CFS | Feb 1, 2018 | Kids & Teens WOD
Warm-Up Jana Says: Set up a circle of cones in the middle of the room and kids start the game by running around the cones. At the call “FREEZE!”, everyone stops and then a location and movement are called out. The kids go to that location in the room and perform the...
by CFS | Jan 30, 2018 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Kettlebell Farmers Carry WOD Teams of 2 (last done on 6-20-17) AMRAP 20 (AMRAP 12 kids) 10 x 30 M Farmers carry 100 Jump Ropes 50 Abmats 100 Goblet Lunges 50 Burpees *One athlete works while the other rests Post WOD...
by CFS | Jan 28, 2018 | Kids & Teens WOD
Warm-Up 1 Minute Each of for quality: Ring Rows Squats Kipping Swings AB-mat sit-ups Tuck Jumps WOD prep Dumbbell hang power clean WOD 40 Sit Ups 30 Box Jumps 20 DB Hang Power Cleans 10 Toes to Bar 20 Hang Power Cleans 30 Box Jumps 40 Sit Ups Post WOD Game- Coaches...
by CFS | Jan 26, 2018 | Kids & Teens WOD
Warm-Up Med Ball Warm Up WOD prep KB Sumo Deadlift High Pull WOD AMRAP 10 5 Push Ups 10 Sumo Deadlift High Pulls 15 Double Unders CHALLENGE 500 m row for time 8-10 Year olds 250 m row for time Post WOD Game coaches...
by CFS | Jan 25, 2018 | Kids & Teens WOD
Warm-Up Row 500m then 3 rounds 5 Dumbbell dead lifts each arm 5 Dumbbell push press each arm 5 Inch worm cobras Start light with the dumbbells and increase weight each round if capable. WOD prep Skill dumbbell snatch WOD 18.Zero Scaled Option 1 (Ages 16-54) 21-15-9...
by CFS | Jan 24, 2018 | Kids & Teens WOD
Warm-Up 1 Minute Each of: Ring Rows Squats Kipping Swings Sit Ups Tuck Jumps WOD prep Skill: Box jump efficiency. WOD For time: 25 Sit Ups 20 Box Jumps 15 Hang Power Cleans 10 Push-ups 15 Hang Power Cleans 20 Box Jumps 25 Sit Ups Post WOD Game coaches...
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