by CFS | Apr 5, 2019 | Kids & Teens WOD
Warm-Up 10 Squats 10 m Forward Rolls 10 Sit Ups 10 m Walking lunges 10 Push Ups 10 m Bear Crawl 10 Tuck Jumps 10 m Hurdle Over step, Hurdle Under Step WOD prep Thrusters & Double unders WOD 21-15-9 Reps for time of: Thrusters 42-30-18 Double unders or singles x 2...
by CFS | Apr 5, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Strict press WOD: 4 Rounds for Time 10 Burpees over the barbell 100 meter turf run 10 Barbell front squats 100 meter Run 10 Barbell strict press 100 meter turf run 10 Ab-mat sit-ups 100 meter turf run ...
by CFS | Apr 4, 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 Hang power clean WOD 3 Rounds for Time 10 Burpees 100 meter run 10 Hang power cleans 100 meter run 10 Push-Ups...
by CFS | Apr 3, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep KB swings and squats Running drills WOD 15-12-9 Russian KB swings KB goblet squat *Run 400 m after each set of goblet squats. Post WOD: Game or mobility coach’s choice....
by CFS | Apr 2, 2019 | Kids & Teens WOD
Warm-Up Crocodiles and Alligators: Create two safe zones at each end of the space and a center line. Divide class into teams. Line them up facing away from eachother along the center line. One team is Crocs and one is Kangaroos. Call out one team name and that team is...
by CFS | Mar 31, 2019 | Kids & Teens WOD
Warm-Up 10 Air Squats 10m Crab Walk 10 Sit Ups 10m Bear Crawl 10 Russian Kettle Bell Swings 10m Cartwheels 10 Tuck Jumps 10m Broad Jump WOD prep Practice the power snatch and hang power snatch. WOD “Randy” In 2 heats. 75 Power Snatches (or Hang Power Snatches) For...
by CFS | Mar 29, 2019 | Kids & Teens WOD
Warm up: 3 Rounds 1 Shuttle run (5-10-15 m) 5 Push ups 10 Jumping Jacks 5 Squats WOD prep Farmers carry build to a heavy 10m carry. Use farmers bars or kettle bells WOD “Team of 2 Boat Race” 1 Rounds For Time: 1200 Meter Row 800 Meter Run Switch row every 200m Switch...
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