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Siteplicity

WOD for 100117

September 30, 20170
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Teams of 2 3 rounds: 40 Wall Balls (20/14) 40 Sumo-Deadlift High Pulls (75/55) 40 Box Jumps Overs (24/20) 40 Burpees 40 Calorie Row Rest 1:00 Between Rounds
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WOD for 093017

September 29, 20170
Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: For Time: 800m Run 50 Overhead Squats (45/35) 800m Run 50 Thrusters 800m Run 50 Front Squats
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WOD for 092917

September 28, 20170
Segment 1: EMOM 8 minutes: 2 Squat Cleans + 1 Split Jerk Performed at 70% of Clean and Jerk Segment 2: Pausing Clean Deadlift 5×2 @ 70% 2 Second Pause at Knee Segment 3 For Time: 21 Barbell Facing Burpees 21 Power Cleans (Rx: 135/95 S1: 95/65 S2: 65/45) 21 Barbell Facing Burpees
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WOD for 092817

September 27, 20170
Segment 1: Teams of 2: 12 Minute AMRAP: “You Go, I Go Style” 15/10 Cal Row 7 Burpees 5 Sandbag to Shoulder (AHAP) *1 Partner Completes an entire round, then partner 2 goes Rest 4:00 Segment 2: Teams of 2: 10 Minute AMRAP “You Go, I Go Style” 1 Rope Climb (Sub Strict Chin Ups)...
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WOD for 092717

September 26, 20170
Segment 1: EMOM 5 minutes: 1 Pausing Front Squat Segment 2: EMOM 5 minutes: 1 Front Squat Segment 3: AMRAP 8 minutes: 10 Toes to Bar (S1: KTE S2: Hang Knee Raise) 12 Box Jumps (Rx: 24 /20 S1: 20/16 S2: 16/12) Rest 4 minutes AMRAP 8 minutes: Wall Balls (Rx: 20/14 S1: 14/10 S2:...
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WOD for 092617

September 25, 20170
Segment 1: AMRAP 4 minutes: 3 rounds: 12 Deadlifts (Rx: 95/65 S1: 75/55 S2: 65/45) 9 Hang Power Cleans 6 Push Jerks then Max Double Unders in Time Remaining Rest 4 minutes Segment 2: AMRAP 4 minutes: 3 rounds: 12 Deadlifts (Rx: 135/95 S1: 95/65 S2: 65/45) 9 Hang Power Cleans 6 Push Jerks then...
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WOD for 092517

September 24, 20170
Segment 1: EMOM 8 minutes: Hang Power Snatch + Power Snatch (70% across) Segment 2: EMOM 8 minutes: 1 Pausing Overhead Squat + 1 Overhead Squat (70% across) 2 second pause in bottom Segment 3: AMRAP 15 minutes: 55 Power Snatch (Rx: 95/65 S1: 65/45 S2: 45/15) 55 Pullups 55 Calorie Row 55 Handstand Pushups
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WOD for 092417

September 23, 20170
Segment 1: Muscle Ups Practice Then, EMOM 8 minutes: 3-8 reps MUs Segment 2: AMRAP 20 minutes: 7 Power Cleans (135/95) 7 Burpees 200m Run
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WOD for 092317

September 22, 20170
We are hosting a Team Throwdown between CFD and Bull City CF today! There are no regular WODs today. Athletes may attend WODs at Bull City Strength & Conditioning this morning.
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WOD for 092217

September 21, 20170
Segment 1: Clean & Jerk Set 1RM Segment 2: Snatch Set 1RM Segment 3: 5 Rounds: 20 Calorie Row 10 Thrusters (Rx: 115/80 S1: 95/65 S2: 75/45)
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