by CFS | Oct 24, 2017 | Kids & Teens WOD
Warm-Up 2 rounds at a Warm Up Pace of: 7 Push Ups into bear Crawl 30′ 7 Squat into 14 walking Lunges 7 Tuck Jumps into 7 broad Jumps 7 Sit Ups into 14 Toy Soldiers WOD prep Wall ball cycling WOD 3 rounds 800m run 20 wall ball (up to 20,14) 20 box jumps (up to...
by CFS | Oct 22, 2017 | Kids & Teens WOD
Warm-Up At a Warm Up Pace: 5 Squats into 5 Forward Rolls 5 Push Ups into 10 walking lunges twists 5 V-ups into 5 Broad Jumps 10 Lateral hurdle Hops into 10 Spidermans turn outs WOD prep Strict press build to a perfect 3 WOD 3 rounds of 6 push press 12 burpees 36...
by dperugi | Oct 20, 2017 | Kids & Teens WOD
Warm-Up 5 Squats—> Forward Rolls 5 Push Ups—> Lunge Walk 5 Toes to Bar—> Broad Jumps 10 Lateral hurdle Hops—> Spiderman Stretch WOD prep Double Kettle bell deadlift build to a perfect 5. WOD 21-15-9 Double Kettle bell Deadlifts Hand release pushups then...
by CFS | Oct 19, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Push jerk build to a perfect 3 WOD 5 Rounds for time 10 Shoulder to overhead 6 burpees over the bar 400 m run 2 rope climbs Post WOD Mobilize!
by CFS | Oct 18, 2017 | Kids & Teens WOD
Warm-up Up Coach’s Choice WOD prep Rope climbs WOD 5 rounds for time 15 air squats 10 Double unders 5 burpees 1 rope climb Post WOD Game!
by CFS | Oct 18, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Overhead squat & pull-up practice WOD EMOM 20 Odd minute 2 overhead squats Even minute 3 strict pullups or ring rows @ Minute 5,10,15 & 20 perform 10 burpees. Post WOD...
by CFS | Oct 15, 2017 | Kids & Teens WOD
Warm-Up Medicine Ball Warm Up WOD prep Push Press/Hang power clean WOD 8-10 year olds 3 rounds for time 10 cal row 10 DB hang power cleans 10 DB push press 10 box jumps MS/HS 3 Rounds of 1 Minute at each exercise. Row for Calories Push Press Hang Power Clean Box Jumps...
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