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Siteplicity

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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WOD for 040218

April 1, 20180
Skill: Push/Split Jerk Strength: 6-min EMOM –2 Push Jerks– 2-min Rest then, 6-min EMOM –1 Split Jerk– Coaches note: The weight for all of these sets should be on the lighter side (Progress in wt, but should feel light) Coaches note: Work on Speed under the barbell and Vertical-ness w/in dip/drive Metcon: Endurance: Every 3-mins…...
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WOD for 040118

March 31, 20180
12-min AMRAP 250m Row 5 Power Snatches 10 Box Jump Overs 15 Deadlifts L1: 155/105, 24”/20”, 250m/200m L2: 115/85, 24”/20”, 250m/200m L3: 75/55, 24”/20” (Step-overs), 150/100m L4: American KB Swings, 20”/17”, KB DL, 150m/100m
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WOD for 032918

March 28, 20180
Skill: Sumo Deadlift Strength: Sumo Deadlift -3-3-3-3-3- *Have 5 sets of 3 reps within 10% of one another Metcon: For Time: 30 Deadlifts 30 Box Jump Overs 30 Wall Balls 20 Deadlifts 20 Box Jump Overs 20 Wall Balls 10 Deadlifts 10 Box Jump Overs 10 Wall Balls L1: 255/175, 30/20, 24″/20″ L2: 185/135, 20/14,...
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WOD for 032818

March 27, 20180
Skill: HSPU Strength: Strict Press –5-5-5-5– *Take 20-mins to hit 4 sets of 5 reps. –Sets of 5 should be done at all the same weight Metcon: 15-minute AMRAP 400m Run 10 HSPU 12 Front Rack Lunges L1: 400m Run, 10 Strict HSPU, 135/95 L2: 400m Run, 10 HSPU, 115/85 L3: 300m Run, 10 HR...
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