by CFS | Dec 11, 2017 | Kids & Teens WOD
Warm-Up Coach’s choice MS/HS WOD prep Back squat 20 minutes to work up to a perfect 3 reps WOD Teams of 2 AMRAP 15 one person works while the other rests. 1000m row 100 double unders or 200 singles 100 abmat sit-ups 100 double unders or 200 singles 100/70 cal...
by CFS | Dec 8, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Rope climbs & Wall Balls WOD AMRAP 14 300 M Row 6 box jump overs 9 wallballs 1 rope climb Post WOD Mobilize!
by CFS | Dec 8, 2017 | Kids & Teens WOD
Warm-Up Junk yard dog WOD prep Power clean & Push Press WOD AMRAP 10 7 power cleans 7 Push press 7 10/7 Cal bike Post WOD Hungry Hungry Hippo
by CFS | Dec 5, 2017 | Kids & Teens WOD
Warm-Up 3 Times through at a Warm Up Pace of: 1 Shuttle Run 8 Push Ups 8 Squats 8 Tuck Jumps 8 Inch Worms WOD prep Dumbbell snatch WOD 30 Dumbbell Snatches 10 Burpee Plate jump overs 20 Dumbbell Snatches 10 Burpee Plate jump overs 10 Dumbbell Snatches 10 Burpee Plate...
by CFS | Dec 1, 2017 | Kids & Teens WOD
Warm-Up 1 Minute each of: Plank Hold Sit Ups Push Ups Jump Rope Kettle Bell Swings (eye level) Tuck Jumps WOD prep Power cleans WOD Middle school High school 5 Rounds for time of: 5 Power Cleans 10 Toes to Bar or knees to 90 25 Double Unders or 50 singles Kids 8-10 5...
by CFS | Nov 30, 2017 | Kids & Teens WOD
Warm-up Tunnel Game WOD Prep: Prep the movements WOD: Treat me right Teams of 3 AMRAP 24 With a running clock Buy in 100/70 cal bike then with remaining time AMRAP 7 Slam balls(AHAP) 10/7 Calorie row 1 rope climb or 3 rope pulls Athlete 2 can start the slam balls when...
by CFS | Nov 29, 2017 | Kids & Teens WOD
” WARM UP Warm up Duck Walk Relay: For an extra challenge, hold a dodgeball between your elbows! WOD prep Prep the movements WOD: 10–8–6–4–2- Reps of Front Squats Donkey Kicks Post WOD GAME Tunnel Game Move the structure 20m for time. 5m...
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