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Siteplicity

WOD for 010918

January 8, 20180
Skill: Push/Split Jerks Strength: Push Press/Push Jerk/Split Jerk 5-5-5-3-3-3-1-1-1 *Push Press the 5’s, Push Jerk the 3’s, and Split Jerk the 1’s Metcon: 16-min EMOM Station 1: Row Station 2: Double-Unders Station 3: DB S2OH Station 4: Sit-ups L1: 17/15 cal row, 40 Double-Unders, 15 S2OH (50/35), 12 GHD L2: 17/15 cal row, 35 Double-Unders,...
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WOD for 010818

January 7, 20180
Skill: Cleans Handstand Pushups Strength: 12-minute EMOM Complex: 1 Hang clean pull + 1 Power Clean *Use 70-75% of your 1RM Power Clean Metcon: Part 1: Within 8-mins.. 15-12-9 Power Clean (L1: 135/95 L2: 105/75 L3: 75/55 L4: KB Swings) HSPU or Push-up (L1/L2: HSPU L3: Scaled HSPU or hand release pushups L4: as needed)...
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WOD for 010718

January 6, 20180
5 Rounds for Time: 400m Row 15 DB Thrusters 15 Pull-ups L1: 50/35, Pullups L2: 35/20, Pullups L3: 20/15, Jumping/Assisted Pullups L4: 15/12, Ring Rows
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WOD for 010618

January 5, 20180
In Teams of 3 Trading Minutes for 15-minutes Rotating Through: 2 People working, 1 person resting (Follow the rotation: 1-2-3) Person 1: Max Rounds of Cindy Person 2: Hang Power Snatch Person 3: Rest *Score= Total Rounds of Cindy (+) Hang Power Snatches L1: 95/65, Cindy (5 CTB Pull-ups, 10 Push-ups, 15 Air-squats) L2: 75/55,...
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WOD for 010518

January 4, 20180
Skill: Toes to Bar Strength: Front Squats **Every 90-seconds for 8 Rounds *2 Front Squats @ 75-85% of your 1RM Metcon: 4 Rounds for Time 15 Thrusters (L1: 95/65 L2: 75/55 L3: 65/45 L4: DB Thrusters) 10 Toes to Bar (L2: 7 reps L3: Knees to Elbows L4: Hanging Knee Raises) 15 Hang Power Cleans...
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WOD for 010418

January 3, 20180
Skill: Double Unders Strength: Push Press 5-5-5-5 *Work up to a “Heavy 5 for the day” then have 4 other working sets within 10% of your heavy 3 Metcon: 12 minutes for total reps: 1-min of Box Jumps (L1: 24/20 L2: 24/20 L3: Step Ups L4: 20/16 Step ups) 1-min of Wall Balls (L1: 30/20...
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Kool Aid Club – December 2017

January 3, 20180
Congratulations to our December CFD Kool Aid Clubbers!   Athlete Total Visits Martin, Anna 24 Mangano, Dino 23 Luz, Tony 23 Cid del Prado, Rebekah 22 Vega, Brandon 21 Ulak, Albert 21 Deeny, Ayumi 20 Schenck, Ari 19 Shurgin, Amanda 18 Camble, Bryan 18 Swanson, Ashley 17 Geyer, Dana 17 Morin, Julie 16 Blacksburg, Michael...
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WOD for 010318

January 2, 20180
Auxillary Core Work: 2 Rounds: Single Leg Glute Bridge (10) (Right and Left) Deadbug :30 seconds Plyo Skiers (Stack 2 45lb plates) :30 seconds Skill: Squat Snatch Pulling under the snatch Stabilizing in bottom position before standing Strength: 12-minutes EMOM Min-1: 2 reps at 65% Min-2: 2 reps at 70% Min-3: 2 reps at 75%...
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WOD for 010218

January 1, 20180
Skill: Muscle Ups Pull: -Advanced: 3×10 Strict Pull-ups -Intermediate: 3×10 Banded chin-ups -Beginner: 3×10 Jumping Eccentric chin-up (Break up as few sets as possible) Push: -Advanced: 3×12 Slider Push-ups from toes -Intermediate: 3×12 Perfect Push-ups -Beginner: 3×12 Push-ups from box or knees Technique: -All levels: 3×5 low ring transition (feet under rings/false grip) Strength: Floor...
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New Year’s Day 2018

December 31, 20170
The Seven: 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lb) 7 Knees-to-Elbows 7 Deadlifts (245/165 lb) 7 Burpees 7 Kettlebell Swings (2/1.5 pood) 7 Pull-Ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting...
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