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Siteplicity

WOD for 041218

April 11, 20180
Skill: Warm-up/Mobilize for Front Squats Strength: Pause Front Squat: Week 2 of 9 Part A: Instructions- With a 15-min running clock find a HEAVY Pause FS (7 sec in bottom/15 in FR Postion) then, Part B: Instructions- With a 15-min Runninc clock Apply 83% of your “Heavy” for (3-3-3) Same Pauses as above Metcon: Non-Alternating...
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WOD for 041118

April 10, 20180
Skill: Power Cleans Strength: With a 15-minute Running Clock… Find your heaviest weight: Clean Complex Complex: Clean Pull (+) Power Clean Metcon: 21-15-9 Power Clean Row for Calories Goal: Sub 11-mins L1: 155/105 L2: 115/85 L3: 105/75 L4: DB Cleans or KBS
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WOD for 041018

April 9, 20180
Skill: Gymnastics Push: Week 1 of 9… 12-minute EMOM 1.) Seated KB Z-Press (6-8reps) 2.) Tate Press with DB (8-10 reps) *from the floor* 3.) Diamond Push-ups (6-8 reps) 4.) Handstand Hold (Hollow) (:30) –Coaches Note: https://www.youtube.com/watch?v=IgSjoXbpy1M (Tate Press) Metcon: Against 25-minutes… 1-mile Run Then 12 Rounds of: 4 HSPU 8 Pull-ups 12 Air Squats...
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WOD for 040918

April 8, 20180
Skill: Snatch Strength: Snatch Wave: 15-minute EMOM Min 1: 60% Min 2: 65% Min 3: 70% Min 4: 75% Min 5: 80% Metcon: 0:00-4:00 8 Bar over Burpees 10 Front Rack Lunges 12 Thrusters 4:00-6:00 Max Double Unders 6:00-10:00 12 Bar Over Burpees 10 Front Rack Lunges 8 Thrusters L1: 135/95, BOB, DUs L2: 95/65,...
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WOD for 040818

April 7, 20180
Metcon: 3 rounds 30/25 Cal Row 20 Wall Balls 10 Box Jump overs L1: 30/20, 24”/20” L2: 20/14, 24”/20” L3: 14/12, 24”/20” (Step-overs) L4: 12/10, 20”/17” (Step-overs)
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WOD for 040618

April 5, 20180
Skill: Deadlift: Loading/Breathing for Touch and Go reps Coaches Note: Build a solid warm-up that will activate for hinging and pulilng Strength: Deadlift: 5-5-3-3 –Within 20-minutes… Find your heaviest weight for each set– Metcon: Metcon: 16 Minute AMRAP – 3:00work/1:00rest 16 DB Snatches 12 Box Jumps 4 Burpees Work through the AMRAP with 3:00work/1:00rest, picking...
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WOD for 040518

April 4, 20180
Skill: Review the stations of Gymnastics Pull: Week 1 Coaches Note: Warm-up then… Give yourself PLENTY of time to review the stations. Gymnastics Pull: Week 1 of 9… 12-minutes EMOM Station 1: 0:40s Hollow Rock Hold or Rock Station 2: Renegade Rows (6 reps on each arm) Station 3: 0:40s Hollow Hang from rig Station...
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Kool Aid Club – March 2018

April 4, 20180
Congratulations to our March CFD Kool Aid Clubbers!  Our athletes checked in for 2,543 workouts in March!   Athlete Total Visits Mangano, Dino 26 Thomson, Erin 24 Forbes III, Murray 23 Shurgin, Amanda 23 Deeny, Margot 23 Martinez, Hilton 21 Roberts, Patrick 21 Vega, Brandon 20 Roberts, Kari 20 Ashby, Holly 20 Gercke, Emily 20...
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WOD for 040418

April 3, 20180
Skill: 3 Position Power Clean Coaches Note: Spend time breaking up some of the soreness (Foam Roller, Couch Stretch) Strength: 3 Position Power Clean: 2-2-2-1-1 3-position clean: High Hang, Hang, Floor Example for the 2’s: High Hang, Hang, Floor, High Hang, Hang, Floor (Don’t let go) Example for the 1’s: High Hang, Hang, Floor Coaches...
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WOD for 040318

April 2, 20180
Skill: No Skill: Take no more than 12 mins to warm-up the Squat Strength: Week 1 of 9: Pause Front Squat Cycle Part A: Instructions- With a 15-min running clock find a HEAVY Pause FS (7 sec in bottom/15 in FR Postion) then, Part B: Instructions- With a 15-min running clock, take 80% of your...
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