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Siteplicity

WOD for 0301518

March 14, 20180
Skill: 2 Rounds of Auxiliary Core: 0:15-sec Handsand Hold 15 Russian Twists (KB or WB of Choice) 0:10-sec L-sit hang from Rig Strength: Push Press **7-7-7 –Take 15-mins progressing through the 3 sets of 7 –These should be light, just get the quality reps in for the the 3 sets Metcon: Alternating mins for 20-mins…...
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WOD for 031418

March 13, 20180
Skill: Power Snatch Strength: 1 Power Snatch Every 1-min for 10-mins *Don’t exceed 80% –Work up to a weight that allows you to hit quality reps, NO FAILS Metcon: (3 rounds) 90-second AMRepsAP 12 Box Jump Overs Remaining Time: Power Snatches Rest 0:30 between rounds ~1-min Rest~ (2 rounds) 90-second AMRepsAP 10 Box Jump Overs...
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WOD for 031318

March 12, 20180
Skill: Toes To Bar Strength: Reverse Lunge (Front Rack) 5-5-5-5 –4×5/leg –Do all 5 reps on one leg, then switch to the other leg Metcon: For Time: 800m Run 15 Sandbag over the shoulder 10 Toes to bar 400m Run 10 Sandbag over the shoulder 8 Toes To Bar 200m Run 5 Sandbag Over the...
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WOD for 031218

March 11, 20180
Skill: Turkish Get Ups 4-4-4 (Left and Right) Strength: Bench Press 5-5-5-5 Metcon: 0:00-5:00 Row for distance 5:00-10:00 (AMRAP) 15 Push-ups 10 Hang Power Cleans 10:00-15:00 Bike for calories L1: 115/85, Push-ups L2: 95/65, Push-ups L3: 75/55, Push-ups L4: DB Cleans, Push-ups from a box or the rig
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WOD for 031118

March 10, 20180
For Time: 21-18-15-12-9-6-3 Kettlebell swings Wall balls L1: Blue/Red (American), 20/14 L2: Blue/Red (Russian), 20/14 L3: Red/Orange (Russian), 14/12 L4: Orange/Yellow (Russian), 12/10
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WOD for 030918

March 8, 20180
Skill: Full Cleans Technique Position in clean from top down Tall Cleans Strength: Cleans Squat Cleans 2 – 2 – 2 – 2 – 2 – 2 Start @ 60-70% Increase each set Metcon: For Time: 6 Rounds 5 Snatches (power or squat) 5 Cleans (power or squat) 100 M Run L1: 185/135 L2: 135/95...
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WOD for 030818

March 7, 20180
Skill: Auxillary Core: 3 Rounds 9 Single Leg Deadlifts with KB/Leg 10 Single Leg Glute Bridges (5/leg) Strength: Deadlift *3-3-3-3-3 Coaches: Ensure we are helping people get into proper positioning *In betwen each set, Row 500m (Coach Rowing Form, No speed at all use for recovery) Metcon: Every 4-minutes for 16-minutes 30 Calorie Row 20...
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WOD for 030718

March 6, 20180
Skill: Rope Climbs Strength: Part 1: Build up to a Heavy Push Jerk for the Day *Within 12-minutes… Part 2: Take your heavy PJ then apply 75% of that to a Split Jerk for: *3-3-3 (75% of your Push Jerk) Metcon: 3 Rounds for Time: 30 Wall Balls 3 Rope Climbs 1 Clean and Jerk...
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Kool Aid Club – February 2018

March 6, 20180
Congratulations to our February CFD Kool Aid Clubbers!  Our athletes checked in for 2,738 workouts in February!   Athlete Total Visits Mangano, Dino 26 Deeny, Ayumi 25 Roberts, Patrick 25 Thomson, Erin 25 Kucharik, Caitlin 25 Martin, Anna 24 Ulak, Albert 23 Mosier, Erin 23 Ashby, Holly 22 Shurgin, Amanda 22 Cummiskey, Katie 22 Carvalho,...
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WOD for 030618

March 5, 20180
Skill: Hang Snatch Strength: 12-min EMOM: 1 Hang Snatch *Pick a starting weight and increase based on your level. *Once you work up to 85% work back down the jumps depending on level *Until you reach your starting weight again-Then work your way back up until 12-mins is up L1: Jump 10lbs L2 & 3:...
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