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Siteplicity

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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WOD for 020718

February 6, 20180
Skill: Aux Core: 3 Rounds for Quality :30-second Wall Sit with 2 KB in FR Position :20-second Double KB OH Hold :30-second DBall Hug (Hold) :20-second Hollow-Rock Hold Strength: Every 2-mins for 8 Rounds **2 Back Squats** **Use 65-70% of 1RM (Depending on how you feel) *Stay at the same weight through the 16-mins.. Metcon:...
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WOD for 020618

February 5, 20180
Skill: Muscle Up Program 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 with...
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WOD for 020518

February 4, 20180
Skill: Snatch Strength: Snatch 2-2-2-2-2 *focus on cycling between reps Metcon: For time: with a Partner 6 Rounds- COMPLETE 3 Full Rounds/person 15 Box Jumps 15/12 cal on Rower 10 Snatches *With your partner: Complete a full round then rest when partner goes *snatches must be unbroken. If you break, complete 3 Bar over burpees...
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WOD for 020418

February 3, 20180
For Time: 30 OH Walking Lunges 30 Sit-ups 30 Burpees 30 Sit-ups 30 OH Walking Lunges L1: 45/25lb Plate L2: 25/15lb Plate L3: 15/10lb Plate L4: Body weight Lunges
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