by CFS | May 18, 2019 | Kids & Teens WOD
Warm-up: 30 Seconds at each, 2 Times through Banded Good Mornings Hip Circle Squats Plank Ups Lateral Hops Pre WOD: SKILL: Kettle Bell Goblet Squat WOD: For Time: 400 m KB Farmer’s Carry 8 Kettle Bell Deadlifts 8 Kettle Bell Front Squats 8 Toes to Bar 200 M KB...
by CFS | May 17, 2019 | Kids & Teens WOD
Warm-up: Partner med-ball warm-up WOD Prep: Prep the movements WOD: 3 Rounds: 30 AbMat Sit-ups 15 Calorie bike 10 slam balls 200 Meter KB Farmers Carry (AHAP) 2 Rounds: 30 AbMat Sit-ups 15 Calorie bike 10 slam balls 200 Meter KB Farmers Carry (AHAP) 1...
by CFS | May 15, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: 3,3,3 Power Clean. Build to a perfect 3. Rest 2 minutes between sets. WOD: 3 Rounds: 100m 10 Power Cleans 10 Push-ups then 2 Rounds: 20 Calorie Row 75 Double Unders Then 1 Round: 50/35 Calorie Bike Post WOD: Agile 8 ...
by CFS | May 13, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: 5,3,3 Shoulder press. Build to a perfect perfect 3. Rest 2 minutes between sets. WOD: Three 3 minute rounds. Rest with remaining time in the 3 minutes. Athletes should get between 60 to 90 seconds of rest. Record your time for...
by CFS | May 10, 2019 | Kids & Teens WOD
Warm up: 3 Times through at a Warm Up Pace of: 1 20m Shuttle Run(10up & 10 back) 8 Push Ups 8 Squats 8 Tuck Jumps 8 Inch Worms Wod prep: Medball Clean WOD: AMRAP 8 10 Medicine Ball Cleans 10 Ball Facing Burpees 10-10m shuttle sprints Post Wod: Max Sit Ups in...
by CFS | May 10, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Above knee 1-second pause power snatch. 10 minutes to build to a perfect single. WOD: AMRAP 15 40 Double Unders 20 Wallballs 10 Hang power snatches Post WOD: Agile 8...
by CFS | May 9, 2019 | Kids & Teens WOD
Warm-Up Farmers and Lumberjacks: WOD prep skill Balance While Walking: Have athletes practice walking along a line on the floor foot in front of foot without falling. If they are able to practice balancing on the line a few times without falling, lay out a long rope...
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