by CFS | Dec 21, 2017 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the dead lift Choose a load that will allow you to to the dead lifts in 2 sets or less. WOD Christopher (Last done on August 5th) 800m run 21 Dead lifts 21 Burpees over the bar Rest 4 minutes 400m run 15 Dead lifts...
by CFS | Dec 21, 2017 | Kids & Teens WOD
Warm-Up 3 Rounds 3 Cartwheels 10 m Line hop 10 m Lunge walk Zig zag Bear crawl WOD prep Goblet Squats WOD Teams of 2-one athlete works while the other rests. AMRAP 12 10 x 30 M Farmers carry 100 Jump Ropes 50 Abmats 50 Goblet Squats 50 Box jumps Post WOD Messy back...
by CFS | Dec 20, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Kettlebell Farmers Carry WOD Teams of 2 AMRAP 20 (12 kids) 10 x 30 M Farmers carry 100 Jump Ropes 50 Abmats 100 Goblet Lunges 50 box jump overs Post WOD Skill work-...
by CFS | Dec 17, 2017 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Over head squats work up to a perfect 3 reps. WOD 3 – 4 minute rounds 400 M Run (200mKids) 12 Burpees Max Goblet squats with remaining time Rest 3 Minutes between rounds Post WOD...
by CFS | Dec 15, 2017 | Kids & Teens WOD
Warm-Up Perform 1 30 m Shuttle (5 out and back, 10 out and back) then ten reps of: Push Up V Ups Squats Burpees Grasshoppers Middle School/ High school WOD prep Hang power clean, front squat and push press WOD In 3 Min Run 200 m on turf with Med Ball Then as many reps...
by CFS | Dec 14, 2017 | Kids & Teens WOD
Warm-Up 3 Rounds 2 Forward rolls 10m Forward/backward line hop 10m Roving plank 10m Frog hops WOD prep Bar Games! WOD 10-9-8-7-6-5-4-3-2-1 Knees to elbows/knees to 90 Box jumps Post WOD Teams of 2 Small med ball bowling. Set up 10 foam rollers and bowl them down...
by CFS | Dec 13, 2017 | Kids & Teens WOD
Warm-Up Mixed Tabata of: Push Ups Tuck Jumps Squats Carioca WOD prep 10 minutes to establish a Max height box jump. Kettle bell swings For Time: 14-13-12-11-10-9-8-7-6-5-4-3-2-1 Reps of: KB swings 1-2-3-4-5-6-7-8-9-10-11-12-13-14 Reps of: KB goblet quats *Choose a...
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