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Siteplicity

WOD for 050616

May 5, 2016, , , 0
WOD Strength: Turkish Get Ups 10 each side, as heavy as possible Metcon: 4 Rounds, Rest 2 minutes between rounds: 10 Burpee Box Overs (24/20) 12 Front Squat (135/95) Run 400m Time cap of 20 minutes
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“For my needs the rating is 5 stars. I travel for work and look for “drop in” Strength & Conditioning boxes to work out in. This is a classic Strength & Conditioning box with everything you need to get a great workout. As expected, the workout was posted on the whiteboard and the warmup +...
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“Friendly folks, great coaching. Glad to be able to get in a WOD while in Durham for Duke reunion. Recommend!” -Beau D.
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WOD for 050516

May 4, 2016, , , 0
WOD Strength: Split Jerk 3-3-3-1-1-1 Up to 1RM Metcon: AMRAP in 10 minutes: 10 Deadlift (225/165) 10 KB Snatch (52/35) – 5 each side 5 Handstand Pushups
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Wind It Up, Blow It Out

May 3, 2016, , , 0
WOD Strength: Snatch 3-3-3-1-1-1 Up to 1RM Metcon: 21-15-9 Calorie Row Ground to Overhead (95/65) Wall Ball (20/14) Time cap of 15 minutes
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C’mon and Turn It On

May 2, 2016, , , , , , , 0
WOD  Skills: Ring Dips EMOM 10 minutes, max reps Then, Tabata Plank Holds 6 minutes Metcon: 100 Double Unders 50 Russian KB Swings (52/35) 40 Abmat Situps 30 Pushups 20 Pullups 10 Bar Muscle Ups Time cap of 15 minutes
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Help New Moms in May

May 2, 20160
This May, in celebration of mothers all over the world, we have an incredible opportunity to provide prenatal vitamins to mothers in need. Every Facebook check-in at CFD in May provides 2 days of prenatal vitamins to a new mother. Through our partners at Sweat Angels, we’ll be supporting Vitamin Angels to make it all happen....
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WOD for 050216

May 2, 2016, , , 0
WOD  Strength: Back Squat 3-3-3-1-1-1 Up to 1RM Metcon: For Time 75 Power Snatch (75/55) Endurance (7:30pm) 3x600m rest 1 minute Rest 5 minutes 3x600m rest 1 minute Rest 5 minutes 3x600m rest 1 minute
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Gassers and the Rail Jobs

April 30, 2016, , 0
WOD  Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: 5 Rounds: 60 Double Unders 40 Air Squats 20 Calorie Row
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Got Plenty Of Style

April 29, 2016, 0
WOD  Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Naughty Nancy” 4 Rounds: 600m Run 25 OHS (135/95)
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