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Siteplicity

WOD for 091117

September 10, 20170
Segment 1: Snatch 60%/2 70%/2 75%/2 80%/2 85%/1 Segment 2: Snatch Grip Deadlift (90%/5) x 3 3 second pause in power position Segment 3: AMRAP 15 minutes: Run 400m, 30 Power Cleans (Rx: 135/95 S1: 95/65 S2: 65/45) Run 400m , 25 Push Jerks Run 400m, 20 Front Squats Run 400m, 15 Clusters
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WOD for 091017

September 9, 20170
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Teams of 2: Buy-in: 2001m Row Then, 4 Rounds: 9 Rope Climbs 11 Bear Complexes (135/95) Buy-out: 2977m Row
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WOD for 090917

September 8, 20170
Segment 1: Rope Climbs 6 Reps rest 1 minute 5 Reps rest :45 4 Reps rest :30 3 Reps rest :15 2 Reps Segment 2: “Barbara” 5 Rounds: 20 Pullups 30 Pushups 40 Situps 50 Air Squats Rest 3:00 Between Rounds 30 minute time cap
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WOD for 090817

September 7, 20170
Segment 1: Power Clean + Power Jerk 60%/3 70%/3 (75%/3) x 2 Segment 2: Front Squat Work to a Heavy Single Segment 3: For Time: 800m Run 30 Calorie Row 25 Burpees 20 Clusters (Rx: 115/80 S1: 85/55)
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WOD for 090717

September 7, 20170
Segment 1: Deadlift Touch and Go Sets: 10-8-6-4-2 Find a challenging weight for each set Rest as needed between sets Segment 2: Mobility
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WOD for 090617

September 5, 20170
Segment 1: Push Press (70%/5) x 3 (75%/5) x 2 Segment 2: Romanian Deadlift 55%/5 60%/5 (65%/5) x 3 Percentages are off Back Squat 1RM Segment 3: AMRAP 4 mins, rest 4 mins: 400m Run 25 Burpees Max Power Snatches (75/55) AMRAP 4 mins, rest 4 mins: 400m Run 20 Burpees Max Power Snatches (95/65)...
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WOD for 090517

September 4, 20170
Segment 1: Power Snatch 60%/3 70%/3 (75%/3) x 2 Segment 2: Back Squat Work to a Heavy Single Segment 3: AMRAP 18 minutes: 30 Thrusters (Rx: 95/65 S1: 65/45 S2: 45/25) 30 Box Jumps (Rx: 24/20 S1: 20/16 S2: 14/10) 30 Toes to Bar (S1: Knees to Elbows S2: Knee Raises
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WOD for 090417

September 3, 20170
“Liam” For Time: Run 800m w/45lb plate 100 Toes to Bar 50 Front Squats (155/105) 10 Rope Climbs Run 800m w/45lb plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run. U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms...
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WOD for 090317

September 2, 20170
Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: Teams of 3 AMRAP 20 minutes: 12 Calorie Row 10 Kettlebell Swings (70/52) 50’ Walking Lunges
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Kool Aid Club – August 2017

September 2, 2017, 0
Congratulations to our August CFD Kool Aid Clubbers!   Athlete Total Visits Hauver, Megan 34 Ellison, Seth 27 Seiden, Benjamin 25 Ulak, Albert 24 Wilder, Kelly 23 Peace, Josh 23 Swanson, Ashley 23 Shurgin, Amanda 23 Lackford, Brad 22 Mangano, Dino 22 Deeny, Ayumi 22 DeMond, Holly 21 Martinez, Hilton 21 West, Brooke 21 Luz,...
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