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Siteplicity

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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WOD for 12317

December 30, 20170
Segment 1 (warmup): Talk about benefits of each movement! 2 rds: 10 Kip Swings :30 Hollow Hold :30 Superman Hold 6 Lying Hip Drive :10-:20 Ring Support Hold Segment 2: Muscle Up Skill Work: 10 Minutes of Muscle up Explanation + finding appropriate drills Pick 2 of the following to create an EMOTM Workout: Banded...
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WOD for 123017

December 29, 20170
Segment 1 (warmup): With a pair of DBs, 2 sets of: 10 Upright Rows 10 Strict Press 10 RDL 10 Alt. Front Rack Reverse Lunges -Set up for Bench Press -Spend 5 minutes talking about form With your partner complete 2 rounds, splitting reps in half: 10 Bench Press (bar only) 12 Lunges 10 pushups...
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WOD for 122917

December 28, 20170
Segment 1 (warmup): 200m Run Bear Crawl Down Reverse Samson Lunge Back Tempo Air Squats 33X1x 5 Unbroken Wall Balls (14/10) 2x 10 Tempo Air Squats 33X1x 5 Reverse Samson Lunge Down Bear Crawl Back 200m Run Segment 2: Front Squat Singles Warm up to 70% EMOTM x 5 1 Front Squat *Add 5-10 lbs...
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WOD for 122817

December 28, 20170
Segment 1 (warmup): For 6 continuous minutes: 12 Box Push-ups 10 Box Step Ups 8 Grasshoppers (4 each leg) 6 Up Downs 4 Alt DB Snatches (LIGHT DB) 2 Rds with barbell: 3 Shrugs 3 Muscle Cleans 3 Front Squats 3 Hang Power Cleans 3 Strict Press Segment 2: Hang Power Clean Find a Heavy...
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