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CFKids WOD 1.30.12
Warm-Up ~ 3 min. AMRAP: 6 Walking Lunges 6 Basic Dot Drills 6 Squats Skill: Rowing Technique W.O.D.~ 5 min. AMRAP: 200m Row 7 Front Squats Game: Crab Soccer! A scoreless tie…game to be continued!...
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CFKids 2.1.13
Warm-Up ~ 30 sec. on, 10 sec. rest x3: Front Squat Push Press Mountain Climbers Skill ~ Hero Talk: What is a hero? How and why do we honor heroes at CCF? Who was Daniel and how will we honor him today?...
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CFKids WOD 2.4.2013
Warm-Up: 3 Rounds ~ 5 Burpees Army Crawl Cartwheel Box Jump Snake Run back to start! Welcome, Ryan! Skill ~ Box Jumps Stand up like a Super Hero at the top Step down W.O.D. ~ AMRAP 6: 6 Box Jumps 8...
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CFKids WOD 2.6.2013
Warm-Up ~ AMRAP 3: High Knee Skip 6 Squat Thrusts 3 Inchworms Skill ~ Hang Clean & Power Clean “I don’t know” shrug Scarecrow arms Quick Turnaround of elbows W.O.D. ~ AMRAP 8: 50 m Shuttle Run 5...
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CFKids WOD 2.13.13
Happy Heart Day! Warm-Up~ 30 sec. on, 15 sec rest: Squat Hold Jumping Jacks/Jumprope Squat Thrusts Skill ~ Toes 2 Bar/Knees 2 Elbows Discussion ~ Accomplishments & Pride: What have you...
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CFKids WOD 2.15.13
Warm-Up~ 30 sec. on / 15 sec. rest x3: Mountain Climbers Jumping Squats Walking Spiderman Skill ~ Hero Discussion & Officer Recognition W.O.D. ~ Lil’ Brenton: 5 Rounds ~ 50′ Bear Crawl 50′ Broad...
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CFKids WOD 2.20.13
Warm-Up ~ Obstacle Course, 6 min: Agility Ladder ~ High Knees Rope Swing Forward Roll Hula Hoop Hop Inch Worm Skill ~ Ring Rows/Pull-Ups W.O.D. ~ “Hope For Kenya” ~ Choice of partnered or individual 50...
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CFKids WOD 2.21.13
Warm-Up ~ Obstacle Course – 5 min. AMRAP: Bear Crawl Forward Roll Balance Walk 5 Lateral One-Foot Hops (each foot) Basic Dot Drill x 10 50 m Run Skill ~ Pistols Callie & Joey doing pistols W.O.D. ~...
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CFKids WOD 2.22.13
Warm-Up ~ 30 sec. on/30 sec. rest; 45 sec. on/15 sec. rest: KB SDLHP Squat Thrusts Russian Twists Skill ~ KB Swing Focus: Hero Daniel Hansen W.O.D. ~ ‘Lil Hansen Partner WOD: 6 Rounds~ 15 KB Swings 15...
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CFKids WOD 2.25.13
Warm-Up: 30 sec. on / 15 sec. rest x3~ PVC Cleans Front Squats Box Step-Ups Mountain Climbers Skill: Squat Cleans W.O.D.~ “Inspiration”…We named this W.O.D. in honor of Coach Amber, OUR inspiration,...
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CFKids WOD 2.27.13
Warm-Up ~ AMRAP 5: Cartwheel 5 Push-Ups Precision Jumps Skill ~ Manmakers W.O.D. ~ AMRAP 8: 3 Manmakers 3 Broadjumps 100 m run Game ~ Powerball! Boys vs. Girls! **New CCFKids class starts this Friday!...
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CFKids WOD 3.1.13
Warm-Up ~ AMRAP 3: Bear Crawl Spiderman Butt Kickers Inch Worm Skill ~ KB Swing W.O.D. ~ “Jack-ish” AMRAP 8: 10 Push Press 10 KB Swings 10 Box Jumps Game ~ Perimeter Ball! The post CFKids WOD 3.1.13...
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CFKids WOD 3.4.13
Warm-Up ~ 3 Rounds, 30 sec. ea: Lateral Hops Front Squats Push Press Skill ~ Thrusters W.O.D.: “Danny” ~ 6 min. AMRAP: 6 Thrusters 6 Burpees 100 m Run Game ~ Swamp Crossing! Using teamwork, step on...
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CFKids WOD 3.6.13
Warm-Up ~ 3 Rounds, 30 sec. each: Med Ball Cleans Push Press Mountain Climbers Skill – Clean & Jerks W.O.D. ~ AMRAP 6: 3 Clean & Jerks 10 Wall Balls Game ~ Musical Medicine Balls! The post...
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CFKids WOD 3.8.13
Warm-Up ~ 30 sec. on, 15 sec. rest x3: Squat Thrusts PVC Clean & Jerk Jog around perimeter of box Skill ~ Snatch W.O.D. ~ CCFKids 13.1 ~ AMRAP 7: 20 Burpees 15 Snatches 15 Burpees 15 Snatches 10...
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CFKids WOD 3.11.13
Warm-Up ~ 400 m Indian Run! Daylight savings time rocks! Skill ~ Rowing W.O.D. ~ Partner WOD: A – Row 250 m while… B – AMRAP pushups (strict form!) Switch!…Continue until you have collectively rowed...
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CFKids WOD 3.13.13
Warm-Up ~ 30 sec. on, 10 sec. rest x3: Push-Ups Squats Jumping Jacks Skill ~ Deadlifts W.O.D. ~ AMRAP 10: 7 Deadlifts 7 Pull-Ups/Progressions 14 Double Unders (or 42 Singles) The post CFKids WOD...
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CFKids WOD 2.21.13
Warm-Up ~ Obstacle Course – 5 min. AMRAP: Bear Crawl Forward Roll Balance Walk 5 Lateral One-Foot Hops (each foot) Basic Dot Drill x 10 50 m Run Skill ~ Pistols Callie & Joey doing pistols W.O.D. ~...
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CFKids WOD 2.22.13
Warm-Up ~ 30 sec. on/30 sec. rest; 45 sec. on/15 sec. rest: KB SDLHP Squat Thrusts Russian Twists Skill ~ KB Swing Focus: Hero Daniel Hansen W.O.D. ~ ‘Lil Hansen Partner WOD: 6 Rounds~ 15 KB Swings 15...
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CFKids WOD 2.25.13
Warm-Up: 30 sec. on / 15 sec. rest x3~ PVC Cleans Front Squats Box Step-Ups Mountain Climbers Skill: Squat Cleans W.O.D.~ “Inspiration”…We named this W.O.D. in honor of Coach Amber, OUR inspiration,...
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