WOD 4.14.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD Whiteboard Explanation 4.14.20 Warm Up 3 Rounds: 5 each 1-arm Turkish Get-Up Bridge Press 10 Alternating Crossbody Toe Touches 10...
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WOD 4.15.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD Whiteboard Explanation 4.15.20 Warm Up 3 Rounds: 5 each Elbow-to-Instep w/Rotation 5 each way Scapular CARS 10 Alternating 90/90 Hip...
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WOD 4.16.20
Virtual Class Zoom Room Password: CFSBK Road Warriors Whiteboard Explanation 4.16.20 Mobility/Warm Up 2 Rounds: 4e Quadruped Hip CARS 4e Shin Box Flow :20 Down Dog Calf March Line Drills: 15m of each...
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WOD 4.17.20
Locked & Loaded WOD Whiteboard Explanation 4.17.20 Warm Up 3 Rounds: 8 Alternating Crossbody V-Ups/Tuck-Ups 5 each Side Plank Rotations 6-10 Push-Ups w/1 second pause at bottom and top Strength...
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Virtual Class Zoom Room Password: CFSBK Locked & Loaded Warm Up Whiteboard Explanation 4.18.20 Warm Up 2 Rounds: 20 Seconds of… High Knees Butt Kicks Straight Leg Swings Skips Then, 2 Rounds: 10...
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Virtual Class Zoom Room Password: CFSBK Road Warriors Whiteboard Explanation 4.19.20 Warm Up DROMs of choice (suggestions: Hip Circles, Leg Swings forward/back, Leg Swings lateral, Standing Alternating...
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WOD 4.20.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD Whiteboard Explanation 4.20.20 Warm Up 3 Rounds: 5 Bent Over YTW (weightless) 6 each Reverse Samson Lunges (1 sec pause/stretch at...
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Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD Whiteboard Explanation 4.21.20 Warm Up 3 Rounds: 10 Alternating Plank Walk Ups 6 Boot Straps 10 Alternating Plank Leg Lifts with 1 sec...
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WOD 4.22.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD Whiteboard Explanation 4.22.20 Warm Up 3 Rounds: 5 each Elbow-to-Instep w/Rotation 8 Prone Lift Offs 10 Alternating 90/90 Hip Rotations...
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WOD 4.23.20
Virtual Class Zoom Room Password: CFSBK Road Warriors Whiteboard Explanation 4.23.20 Mobility/Warm Up 2 Rounds: 4 Cat/Cow 4e Quadruped Hip CARS 4e Shin Box Flow Line drills: Walking on toes/heels,...
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WOD 4.24.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD Whiteboard Explanation 4.24.20 Warm Up 3 Rounds: 8 Alternating Crossbody V Ups/Tuck Ups 5 each Side Plank Rotations 6-10 Push-Ups w/1...
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WOD 4.25.20
Virtual Class Zoom Room Password: CFSBK Warm Up 2 Rounds: 20 seconds each of.. Jumping Jacks Gate Swings Single Leg Toe Touches Skips Then, 2 Rounds: 10 each Fire Hydrants 5 Inch Worm Yoga Push-Ups WOD...
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Virtual Class Zoom Room Password: CFSBK Road Warriors Workout Whiteboard Explanation Warm Up DROMs of choice (suggestions: hip circles, leg swings forward/back, leg swings lateral, standing alternating...
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WOD 4.29.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD Whiteboard Explanation 4.27.20 Warm Up 3 Rounds: 5 Cuban Presses (weightless or light weight) 6 each Reverse Samson Lunges w/ 1 sec...
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WOD 4.28.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD Whiteboard Explanation 4.28.20 Warm Up 3 Rounds: 10 Alternating Plank Walk-Ups :15 Reverse Bridge Plank Hold 10 Bottom Half Burpees...
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Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD Whiteboard Explanation 4.29.20 Warm Up 3 Rounds: 5 each Elbow-to-Instep w/Rotation 8 Prone Lift Offs 10 Alternating 90/90 Hip Rotations...
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WOD 4.30.20
Virtual Class Zoom Room Password: CFSBK Road Warriors Cycle 2, Wk1, Day 2 Whiteboard Explanation 4.30.20 Warm Up 3 Rounds: 5 Bottom-to-Bottom squats + 5 Jump Squats 5e Side Plank Rotations :20 Hollow...
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WOD 5.1.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD Whiteboard Explanation 5.1.20 Warm Up 3 Rounds: 6-10 Lying Windshield Wipers (option to ad weight) :30 each 1-Arm Overhead Hold/March or...
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Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD Whiteboard Explanation 5.2.20 Warm Up 10 Minutes for Quality: 10 Alternating Cossack Squats (add Goblet optional) :15 each Bird Dog Hold...
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Virtual Class Zoom Room Password: CFSBK Road Warriors Workout Cycle 2, Wk1, Day 3 Warm Up DROMs of choice Then, 3 Rounds: 200m Run 5e Forearm to Instep with Rotation 5e Windmills 5e Single Leg Calf...
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