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Siteplicity

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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WOD for 111217

November 11, 20170
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: AMRAP in 20 minutes: 400m Run 3 rounds of “Cindy” 5 Pullups/10 Pushups/15 Air Squats
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WOD for 111117

November 10, 20170
Segment 1: 5 Rounds on the 4:00: 400 Meter Run 1 Round of “Bear Complex” (155/105) Bear Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Segment 2: 3 Rounds For Quality: 40 Sit ups 20 Banded Good Mornings
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WOD for 111017

November 9, 20170
Segment 1: On the 2:00 x 7: 3 Hang Squat Cleans + 1 Jerk On the 2:00 x 5: 2 Front Squats On the Minute x 3: 1 Front Squat Segment 2: 3 Rounds: 7 Ring Muscle ups (scale as needed) 50 Air Squats 10 Hang Power Snatches (Rx: 115/80 S1: 85/55 S2: 65/35)
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WOD for 110917

November 8, 20170
Segment 1: Deadlift 1RM (without form breaking down) Segment 2: Overhead Squat 1RM Segment 3: Mobility
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