Skill: KB Bent Over Rows 4x10, increasing weight WOD: Teams of 3 120 AAB Cals 120 DB Press (30-40/15- 25) 120 Ring Rows *Teams may complete in any order, but once a movement is started all reps must be complete before moving on. Score is heaviest KB weight + time
CF Kids – Freeze
Workout of the day - January 30th 2017 Freeze Warm Up: 2 Rounds Turf Run - Down and Back 5 Burpees 5 Squats 5 Pushups Skill: Monkey Hangs - Holds, Taps and Swings WOD: 1 min max turf runs :30 squat holds 1 min max frog jumps :30 squat hold…
Skill: Front Squat 15 min to a heavy 3 reps WOD: AMRAP 20 6 Burpees 12 Jumping Squats 18 Mountain Climbers Every 3 rounds, 400m run (500m row) Score is heaviest 3 reps/rounds + reps
A) Snatch complex; E90sec x 5rds; Power Snatch + Hang Snatch + OHS @ 80-85% of 1rm PS B) CF Metcon C) Toes to bar; 5min EMOM x 10 reps
Skill: Bench Press Heavy 2 WOD: Teams of 3 Station 1 – Plate Push DnB (45/25) Station 2 – 15/12 Cal AAB Stations 3 – 125 Single Unders (sub 15/12 row for injuries) 3 Rounds *Each teammate will start at a station and complete desired reps. They may not move…
A) Back Squat; 5 reps @70%, 3 reps @80%, 1 rep @85-90%, 10 reps @75%, 10 reps @75% B) CF Metcon C) In a minimum of 4 sets for max reps of strict deficit hspu, accumulate more than 15 total reps. you choose the deficit.
CF Kids -Choo Choo
Workout of the day - January 25th 2017 Choo Choo Warm Up: 2 Rounds Turf Run - Down and Back 5 Situps 5 Squats 5 Pushups Skill: Ring Rows WOD: 5 Rounds 5 Ring Rows 10m Plyo Box Push 5 Box Jumps GAME!!!!!!
SKILL: Reverse Tabata Abs (:10 on/:20 off) Side pillar right Deadbud hold Side pillar left 6 rounds, alternating through movements WOD: AMRAP 13 1 Rope Climb 10 DB Step Ups (50/35) 200m Run Score is rounds completed/rounds + reps
CF Kids – Hot Lava
Workout of the day - January 23rd, 2017 Hot Lava Warm Up: Zig Zag Relay Skill: Heel Balance Deadlifts WOD: AMRAP 3 Heel Balnce Deadlifts 10 Mountian Climbers GAME!!!!!!