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Siteplicity

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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WOD for 030518

March 4, 20180
Skill: Sumo Deadlift High Pull Handstand Pushups Strength: Every 2-mins for 10-minutes 3 Paused Back Squats (2-sec Pause) *Don’t exceed 65%. Light and speedy, work on proper positon in the bottom Metcon: 12-minute AMRAP 60 Double Unders 20 Sumo Deadlift High PUll 10 HSPU L1: 95/65, Unbroken Double Unders, 15 HSPU L2: 75/55, Double Unders,...
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WOD for 030418

March 3, 20180
For Time! 500m Row 50 Double Unders 40 Sit-ups 30 Air-Squats 20 Burpee Pull-ups 10 D-ball Over the shoulder 400m Run L1: Double Unders (Unbroken), GHD Sit-ups, 150/100 L2: Double-Unders, Ab-mat Situps, 120/80 L3: 1/2 Attempts (+) 1/2 Singles, Ab-mat Sit-ups, 80/60 L4: Singles, Ab-mat Sit-ups, 25/20
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WOD for 030218

March 1, 20180
Skill: Hand Stands 10 Minutes Wall Walks or Hand Stand Walks Strength: Dumbbell Floor Press 4 Sets 10 reps Metcon: 4 Rounds 400m Run 20 Russian KB Swings Rest 1 Min L1: American 52/35 L2: 52/35 L3: 35/20 L4: 200 M Run, 20/15
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WOD for 030118

February 28, 20180
Skill: Power Clean Strength: Power Cleans: Take 15-mins to find heavy for Complex 1 Hang clean Pull 1 Hang Clean *Rest between sets Metcon: Partner WOD 10 Synchro Power Cleans 10 DUs 8 Synchro Power Cleans 20 DUs 6 Synchro Power Cleans 30 DUs 4 Synchro Power Cleans 40 DUs 2 Synchro Power Cleans 50...
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WOD for 022818

February 27, 20180
Skill: Toes to Bar Strength: Front Squats ***3-3-3-3*** **Build up method – add weight each set** Metcon: (5) 2-minute Rounds 12 Front Squats 10 Bar Over Burpees Remaining Time: Toes to bar L1: 115/85, 12 BFB, Toes To bar L2: 95/65, 10 BOB, T2B L3: 75/55, 10 BOB, K2E L4: Goblet Squats, 10 Regular Burpees,...
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WOD for 022718

February 26, 20180
Skill: MU Program (Last Week) Pull: Advanced: 3×10 false grip ring row to sternum elbows in knuckles together with body parallel to floor Intermediate: 3×10 false grip ring row to sternum elbows in knuckles together with body at 45 degrees to the floor. Beginner: 3×10 false grip ring row to sternum elbows in knuckles together...
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