by CFS | May 6, 2019 | Kids & Teens WOD
Warm-Up: Perform each movement for 10 reps: Jumping Jacks, Push-ups, Flap Jacks, Groiners, Air Squats, Frog Jumps, Sit-ups, Burpees WOD prep: Front Squat Take 10 minutes to build to a tough single. Kids 8-11 build to a perfect 5 Then Seated DB strict press Take 10...
by CFS | May 2, 2019 | Kids & Teens WOD
Warm-Up: Hanna 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 | May 1, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Dead lift Build to a perfect triple. WOD: 3 rounds for time 500-m row 12 Dead lifts 21 Box jumps(20″) Post WOD: Agile 8
by CFS | Apr 29, 2019 | Kids & Teens WOD
Warm-Up: HEROIC WARM-UP Perform each movement for 10 reps: Jumping Jacks, Push-ups, Flap Jacks, Groiners, Air Squats, Frog Jumps, Sit-ups, Burpees WOD prep: Strength 1.0 Back Squat Build to a tough single in 10 minutes. 8 to 11’s build to a perfect 5 Strength...
by CFS | Apr 27, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: 10 Russian kettlebell swings 100 Med-ball run 10 KB goblet squats 100 Med-ball run 10 Slam balls 100 Med-ball run 10 Burpees 100 Med-ball run 10 Pull-ups 100 Med-ball run 10 Box Jumps 100...
by CFS | Apr 25, 2019 | Kids & Teens WOD
Warm-Up 10 Squats 10m Forward Rolls 10 Sit Ups 10m Walking lunges 10 Push Ups 10m Bear Crawl 10 Tuck Jumps 10m Hurdle Over step, Hurdle Under Step WOD prep Prep the movements WOD 3 Rounds for Time 10 Burpees 100 meter Run 10 Air Squats to a med ball 100 meter Run 10...
by CFS | Apr 24, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Pistols, Pull-ups & Push jerks WOD: As a 2-person team AMRAP 15 minutes of: 5 Hand release push-ups 10 Pistols (alternating legs) 5 each leg 5 Pull-Ups 5 Calorie row 5 Push jerks * This team WOD will be done leap frog style:...
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