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Siteplicity

WOD for 021618

February 15, 20180
Skill: Snatch and Snatch accessory Strength: Snatch Balance 3-3-3 Behind the Neck Push Press 3-3-3 Metcon: Strength & Conditioning Games Open 12.2 10-min AMRAP 30 Snatches 30 Snatches 30 Snatches Snatch, Max Reps L1: 75/55, 135/95, 165/100, 210/120 L2: 75/55, 105/75, 115/85, 135/95 L3: 65/45, 75/55, 95/65, 105/75 L4: 20/15, 25/20, 35/25, 50/35 (DB Snatch)
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WOD for 021518

February 14, 20180
Skill: Aux Core: 3 Rounds for Quality 360 Plank (10-sec in each section) :20-second Handstand Hold :15-second L-sit Hang From Rig Strength: 12-minute EMOM *1 Front Squat @ 65% (On the lighter side) Metcon: 4-minute AMRAP 10/8 Calorie Row 8 Wall Balls 6 Box Jumps 1-min Rest 4-minute AMRAP 10 Double KB Swings 8 Double...
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WOD for 021418

February 13, 20180
Skill: MU Program (Last set of 3 weeks) Pull 1. Advanced: 3×8 false grip ring pull-up to sternum 2. Intermediate: 3×3 false grip ring pull-up to sternum 3. Beginner: 3×3 false grip ring pull-up to sternum Push 1. Advanced: 3×12 Diamond push-up 2. Intermediate: 3×10 Diamond push-up from knees 3. Beginner: 3×8 Push-up with narrow...
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WOD for 021318

February 12, 20180
Skill: Clean and Jerk Strength: Clean and Jerk 2-2-2-2-2 Heavier each set Metcon: Every 3-minutes for 12-minutes 14 DB Front Rack Lunge 10 DB Cleans 30 Double Unders L1: KB FR Lunge/KB Cleans (Blue/Red), 40 DUs L2: 35/20, 30 DUs L3: 20/15, 1/2 attempts (+) 1/2 Singles L4: 15/12, Singles (No Ratio)
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WOD for 021218

February 11, 20180
Skill: Sumo Deadlift and Overhead Squat *Posterior Activation Strength: Sumo Deadlift 5-5-5-3 *Rest/Recover between sets *Heaviest weight for each set, try and progress Metcon: 4 Rounds for Time 21 Cal Row 15 Overhead Squat 12 Burpees over Bar 9 Toes to Bar L1: 135/95, 21/18 cal row, BFB, Unbroken T2B L2: 95/65, 21/18 cal row,...
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WOD for 021118

February 10, 20180
4 Rounds for reps 1-minute Push Press 1-minute Rowing 1-minute KB Swings (Russian) Rest 1-minute between rounds L1: 95/65, Blue/Red (American) L2: 75/55, Blue/Red (Russian) L3: 65/45, Red/Orange (Russian) L4: DB S2OH, Orange/Yellow (Russian)
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Kool Aid Club – January 2018

February 10, 20180
Congratulations to our January CFD Kool Aid Clubbers!  Our athletes checked in for 4,420 workouts in January! Athlete Total Visits Deeny, Ayumi 33 Martin, Anna 29 Thomson, Erin 29 Mangano, Dino 28 Cid del Prado, Rebekah 27 Schenck, Ari 26 Ashby, Holly 26 Vega, Brandon 23 Keegan, Jimmy 23 Luz, Tony 23 Mosier, Erin 23...
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WOD for 021018

February 9, 20180
Within 2-minutes for 6 Rounds 12 Bar over Burpees 8 Front Squats AMRAP Pullups *Trade Full Rounds (3 rounds/person) *Score= Pull-ups L1: 15 Bar Over Burpees, 115/85, Ring Muscle-Ups L2: 12 BOB, 95/65, CTB L3: 10 BOB, 75/55, Kipping Pull-ups L4: 8 BOB, Goblet Squats, Ring Rows Rest 3 minutes 15-min AMRAP 10 Bike/Row Calories...
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WOD for 020918

February 8, 20180
Skills: Double Unders Jerk Drops Push Press Strength: Push Press 3-3-3 Jerk Drops 3-3-3 Metcon: For Time: 50 DB Snatches 75 DUs 35 DB Snatches 50 DUs 20 Snatches 25 DUs *Review new DB Snatch CF Standard L1: 50/35, (DUs: 100, 70, 40) L2: 50/35, DUs As Written L3: 35/20, 1/2 attempts (+) 1/2 Singles...
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WOD for 020818

February 7, 20180
Skill: Power Clean Strength: 12-min EMOM: 1 Power Clean Min-1: 65% Min-2: 75% Min-3: 80% Min-4: 85% *Then Reset Metcon: 6-minute AMRAP 1 Power Clean 1 Hang Squat Clean 1 Front Squat L1: 185/135 L2: 115/85 L3: 75/55 L4: DB Power Clean, DB Hang Squat clean, DB Front Squat
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