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Siteplicity

WOD for 112117

November 20, 20170
Segment 1: Handstand Pushups 10 minutes of practice Segment 2: EMOM for 8 minutes 5 HSPUs or scale Segment 3: 5 Rounds, Every 4 minutes: 12 Toes to Bar (S1: Knees to elbows S2: Knee raises) 15 Deadlifts (Rx: 185/135 S1: 135/95 S2: 95/65) 12 Burpees
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WOD for 112017

November 19, 20170
Segment 1: Overhead Squat 5×3 As heavy as possible Segment 2: 5 Sets (Building to a Heavy): Power Snatch + Low Hang Squat Snatch + Overhead Squat Segment 3: AMRAP 15 minutes: 60 Double Unders (S1: Attempts S2: Singles) 30 Calorie Row 15 Overhead Squats (Rx: 115/80 S1: 85/55 S2: 55/35)
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WOD for 111917

November 18, 20170
Segment 1: In 20 minutes: -25 thrusters (95/65) -200m unweighted walking lunge -25 thrusters -Max calories in remaining time on either the assault bike or rower, EMOM perform 3 burpees
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WOD for 111817

November 17, 20170
Segment 1: “Glen” 30 Clean and Jerks (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees
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WOD for 111717

November 16, 20170
Segment 1: Back Squat 5 Sets of 3 @ 85% Segment 2: 8 Rounds :20 Seconds Back Squats (Rx: 50/35 S1: 35/20 S2: 25/15) :10 Seconds Rest :20 Seconds Double Unders (S1: Attempts S2: Singles) :10 Seconds Rest Rest 3:00 Segment 3: 8 Rounds :20 Seconds Dumbbell Snatches :10 Seconds Rest :20 Seconds Handstand Pushups...
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WOD for 111617

November 15, 20170
Segment 1: Push Press: 4 reps @ 65% 6 reps @ 75% 3×4 @ 80% Rest as needed b/w sets Segment 2: Every 3 Minutes for 9 Minutes 200 Meter Run 21 KBS (52/35) 12 Dips Scale Options: *1 Muscle Up + 6 Dips *Ring/Bar/Box Dips
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WOD for 111517

November 14, 20170
Segment 1: AMRAP 4 minutes: 27 Calorie Row 21 Power Cleans (Rx: 135/95 S1: 105/75 S2: 75/45) 15 Burpees Over the bar Rest 4:00 Segment 2: AMRAP 4 minutes: 27 Calorie Row 21 Power Cleans 15 Burpees Over the bar Rest 4:00 Segment 3: AMRAP 4 minutes: 27 Calorie Row 21 Power Cleans 15 Burpees...
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Kool Aid Club – October 2017

November 14, 20170
Congratulations to our October CFD Kool Aid Clubbers!   Athlete Total Visits Martin, Anna 28 Luz, Tony 24 Mangano, Dino 23 Young, Ami 23 Vega, Brandon 22 Erb, Joshua 22 Cid del Prado, Rebekah 22 Gudac, Stefan 21 Shurgin, Amanda 21 Ulak, Albert 19 Sanders, Chad 19 Wessling, Doug 19 Price, Carrie 18 Rhodes, Jeroune...
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WOD for 111417

November 13, 20170
Segment 1: Handstand Pushups Max Handstand Pushups Rest 3:00 3 Sets of 30% rest as needed between Segment 2: Power Snatch On the Minute x 10 2 Reps Segment 3: 5 Rounds: 15 Power Snatches (Rx: 75/55 S1/S2: 55/35) 30 Double Unders (S1: Attempts S2: Singles) 200m Run
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WOD for 111317

November 12, 20170
Segment 1: Back Squat 4 Rounds: In a :30 Second Window: Max reps @ 70% Rest 2:30 between sets Segment 2: AMRAP 20 minutes: 10 Thrusters (Rx: 135/95 S1: 95/65 S2: 65/35) 30 Box Jumps (Rx: 24/20 S1: 20/16 S2: 16/12) 16 Chest to Bar Pullups (S1: Pullups S2: Banded)
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