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Siteplicity

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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WOD for 110817

November 7, 20170
Segment 1: Back Squat 6×3 Climbing in weight Segment 2: AMRAP 15 minutes: 10 Push Press (Rx: 155/105 S1: 115/75 S2: 75/45) 15 Calorie Row 20 Wall Balls (Rx: 20/14 S1: 16/12 S2: 12/6)
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Thanksgiving Turkey Drive 2017

November 7, 20170
Can you imagine Thanksgiving without a turkey?  Neither can we! From now through Thursday, November 16th, we will be collecting donations to purchase Thanksgiving Turkeys to be provided to the Food Bank of Central and Eastern NC.   Last year, with athletes from CFD, CF Brave, Bull City CF, and Southpoint CF, we collected over $3000...
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WOD for 110717

November 5, 20170
Segment 1: Handstand Pushups 10 minutes of practice Segment 2: EMOM for 8 minutes 5 HSPUs or scale Segment 3: AMRAP 15 minutes: 30 Double Unders 15 Power Cleans (Rx: 115/80 S1: 85/55 S2: 65/35) 30 Double Unders 15 Toes to Bar (S1: Knees to Elbows S2: Hanging Knee Raises)
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WOD for 110617

November 5, 20170
Segment 1: Muscle Up Practice 10 minutes Then, 3 MUs (or scale) EMOM for 8 minutes Segment 2: Squat Snatch Complex On the 1:30 x 7 rounds Hang Squat Snatch + Squat Snatch Drop between repetitions. Add weight each round Segment 3: Ascending Ladder for 7 Minutes: 3 Thrusters (Rx: 115/75 S1: 95/65 S2: 75/55),...
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WOD for 110517

November 4, 20170
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: “Team DT” Teams of 2 5 rounds 24 Deadlifts 18 Hang Power Cleans 12 Shoulder to Overhead Barbell Rx – 155/105 One athlete working at a time
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WOD for 110417

November 3, 20170
Segment 1: 3 Rounds: 10 Power Snatch (135/95) 10 Bar Muscle Ups Ten Minute Cap Segment 2: 3 Rounds: 10 Thrusters (155/105) 10 Box Jump Overs (30/24) Ten Minute Cap Segment 3: 3 Rounds: 10 Power Clean and Jerks (175/115) 10 Ring Muscle ups Ten Minute Cap
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