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Siteplicity

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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WOD for 102117

October 20, 20170
Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: Teams of 3: 100 Calorie Row 100 Box Jump Overs (24/20) 100 Thrusters (95/65) 100 Chest to Bar Pull-Ups 100 Thrusters (95/65) 100 Box Jump Overs (24/20) 100 Calorie row
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WOD for 102017

October 19, 20170
Segment 1: Split Jerk On the Minute x 10 Build to a Heavy Split Jerk Segment 2: Front Squat On the Minute x 10 Build to a Heavy Front Squat Segment 3: 3 Rounds: 75 Double Unders (S1: Attempts S2: Singles) 50 Air Squats 15 Power Cleans (Rx: 135/95 S1: 105/75 S2: 75/45)
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WOD for 101917

October 18, 20170
Segment 1: EMOTM x 10 Minutes Evens: 5-10 Strict Dips (Bar or Ring) Odds: 1-3 Rope Climbs (Legless or with legs) *Scales for rope climbs: Rope Climbs from the floor Neutral Grip Pullups Use Small Ropes Segment 2: For Time: 15 Min Cap 15 Toes to Bar 12 Clean and Jerks (115/75) Run 800m 12...
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WOD for 101817

October 17, 20170
Segment 1: Overhead Squat Build to a Heavy Set of 3 Segment 2: AMRAP 3 minutes 21 Overhead Squats (Rx: 135/95 S1: 95/65 S2: 65/35) 21 Burpee Over the Erg Max Double Unders Rest 3:00 AMRAP 3 minutes 18 Overhead Squats 18 Burpee Over the Erg Max Double Unders Rest 3:00 AMRAP 3 minutes 15...
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WOD for 101717

October 16, 20170
Segment 1: Deadlift Build to a Heavy Set of 5 Segment 2: On the Minute 12 minutes (4 Rounds) 1st: 15 Deadlifts (Rx: 225/155 S1: 165/115 S2: 115/65) 2nd: 15 Weighted Situps (heavyish) 3rd: Max Burpees
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WOD for 101617

October 15, 20170
Segment 1: Squat Snatch On the Minute x 12 (3 Rounds) Minute 1 – 2 Reps @ 70% Minute 2 – 2 Reps @ 75% Minute 3 – 2 Rep @ 80% Minute 4 – Rest Segment 2: 3 Rounds for Max Reps, resting 1:00 between: 1:00 Wal Balls (Rx: 20/14 S1: 14/10 S2: 10/6)...
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