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Siteplicity

WOD for 103017

October 29, 20170
Segment 1: Squat Snatch On the Minute x 12 (3 Rounds): Minute 1 – 3 Reps @ 75% Minute 2 – 2 Reps @ 80% Minute 3 – 1 Rep @ 85% Minute 4 – Rest Segment 2: Back Squat 2 Rounds: 5 Reps @ 80% 3 Reps @ 85% 1 Rep @ 90% Segment...
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WOD for 102917

October 28, 20170
Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: AMRAP 30 minutes: 500 Meter Row 400 Meter Run 3 Rounds of “Cindy” 1 Round of “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats
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WOD for 102817

October 27, 20170
We’re hosting the Halloween Weightlifting Spectacular today! WODs will be held out back in the park. Bring a pumpkin! Halloween Scary WOD For time (with your pumpkin): 800 meter pumpkin run 31 thrusters 31 squats 31 Overhead walking lunge 31 cleans 31 presses 400 meter pumpkin run Every time you put pumpkin down complete 5...
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WOD for 102717

October 26, 20170
Segment 1: On the Minute x 7 3 Deadlifts Build each set Segment 2: 4 Rounds For Time: 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Press (135/95)
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WOD for 102617

October 25, 20170
Segment 1: Partner Workout: 1 Partner Works at a time Divide work as desired For Time: 22 Minute Cap 50/35 Calorie Row 50 Wallballs 50 Sit Ups 50 Ring Pushups 50 Situps 50 Wallballs 50/35 Cal Row Segment 2: Mobility
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WOD for 102517

October 24, 20170
Segment 1: 2 Rounds: 400m Run 50 Double Unders (S1: Attempts S2: Singles) 12 Squat Cleans (135/95) Segment 2: 2 Rounds: 10 Power Cleans (Rx: 185/135 S1: 135/95 S2: 95/65) 10 Front Squats 10 Push Jerks Rest 2:00
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WOD for 102417

October 23, 20170
Segment 1: Handstand Pushups 10 minutes of practice Segment 2: Handstand Pushup Test 1 attempt – Max Handstand Pushups Segment 3: AMRAP 4 minutes: 27/20 Calorie Row 27 Burpees 27 Chest to Bar Pullups rest 4 minutes AMRAP 4 minutes: 21/15 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes AMRAP 4 minutes:...
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WOD for 102317

October 22, 20170
Segment 1: Power Snatch 2 Reps @ 65% 1 Rep @ 70% 1 Rep @ 75% 5×1 to build to a heavy single Segment 2: Back Squat 2 Rounds: 5 Reps @ 75% 3 Reps @ 80% 1 Rep @ 85% Rest 2:00 between each set of squats Segment 3: For Time: 30 Power Snatches...
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Kool Aid Club – September 2017

October 22, 20170
Congratulations to our September CFD Kool Aid Clubbers!   Athlete Total Visits Luz, Tony 25 Martin, Anna 24 Mangano, Dino 24 Vega, Brandon 22 West, Brooke 21 Cummiskey, Katie 21 Gudac, Stefan 20 Swanson, Ashley 20 Ulak, Albert 19 Cid del Prado, Rebekah 19 Morin, Julie 19 Price, Carrie 18 Peace, Josh 18 Hauver, Megan...
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WOD for 102217

October 21, 20170
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Teams of 2 50 – 40 – 30 – 20 – 10 KB Swings (52/35) Push Jerks (115/80) Toes to Bar
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