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Siteplicity

WOD for 071417

July 13, 20170
Segment 1: Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 (75%/3+1) x 3 Segment 2: Front Squat (75%/4) x 5 Segment 3: 10 Rounds: 5 Squat Cleans (Rx: 135/95 S1: 105/75 S2: 75/45) Run 200m 30 Double Unders (S1: Attempts S2: Singles) Rest 1:00 between rounds
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WOD for 071317

July 12, 20170
Segment 1: Bench Press 1RM Segment 2: Row 2k For Time Segment 3: Mobility
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WOD for 071217

July 11, 20170
Segment 1: Power Clean (75%/3) x 5 Segment 2: Power Jerk (65%/3) x 5 Segment 3: 15-12-9-6-3 Deadlifts (Rx: 225/155 S1: 165/105 S2: 115/65) 30-24-18-12-6 Situps
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WOD for 071117

July 10, 20170
Segment 1: EMOM 8 minutes: Minutes 1-4: 3 Snatch (RX: 165/115 S1: 135/75 S2: 95/55) Minutes 5-8: 5 Clean and Jerks Segment 2: 21-18-15-12: CTB Pullups (Rx: CTB S1: Pullups S2: Band assisted DB Push Press (Rx: 35/20 S1: 25/15 S3: 15/10) Front Rack Lunge (Rx: 50/35 S1: 35/20 S3: 25/15)
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WOD for 071017

July 9, 20170
Segment 1: Snatch 60%/3 65%/3 70%/3 (75%/3) x 3 Segment 2: Back Squat (75%/6) x 5 Segment 3: 4 Rounds: 21 Wall Balls (Rx: 20/14 S1: 15/10 S2: 10/6) 15 Box Jumps (Rx: 24/20 S1: 20/16 S2: 16/12) 9 DB Snatch (Rx: 50/35 S1: 35/25 S2: 25/15) Run 200m
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WOD for 070917

July 9, 20170
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Teams of 2, AMRAP 20: 5 Front Squats (165/110) 15 Plate Hops (45) – jump from one side of plate to the other 200m Run
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WOD for 070817

July 7, 20170
Segment 1: EMOM 6 minutes: 3 Power Cleans 3 Front Squats 3 Push Jerks (Rx: 185/135 S1: 135/95 S2: 105/75) Segment 2: For Time: Run 800m 25 Power Snatch (115/80) 5 Rope Climbs Run 800m 25 Clean and Jerks (135/95) 5 Rope Climbs
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Kool Aid Club – July 2017

July 7, 20170
Congratulations to our June CFD Kool Aid Clubbers!   Athlete Total Visits Newbauer, Michael 25 Mangano, Dino 25 Cid del Prado, Rebekah 23 Luz, Tony 22 Begej, Izzy 21 Morin, Julie 21 Swanson, Ashley 20 Gudac, Stefan 20 Shurgin, Amanda 20 Keegan, Jimmy 19 Keller, Ryan 19 Ellison, Seth 19 Floyd, Jen 19 Clawson, Josh...
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Kool Aid Club – June 2017

July 7, 20170
Congratulations to our June CFD Kool Aid Clubbers!   Athlete Total Visits Newbauer, Michael 25 Mangano, Dino 25 Cid del Prado, Rebekah 23 Luz, Tony 22 Begej, Izzy 21 Morin, Julie 21 Swanson, Ashley 20 Gudac, Stefan 20 Shurgin, Amanda 20 Keegan, Jimmy 19 Keller, Ryan 19 Ellison, Seth 19 Floyd, Jen 19 Clawson, Josh...
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WOD for 070717

July 6, 20170
Segment 1: Snatch 60%/3 65%/3 70%/3 (75%/3) x 2 Segment 2: Clean & Jerk 60%/2+1 70%/2+1 (75%/2+1) x 2 Segment 3: 3 Rounds: 75 Double Unders (S1: Attempts S2: Singles 50 Air Squats 25 Calorie Row
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