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Siteplicity

WOD for 092015

September 19, 2015, , , 0
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2 10 Rounds Total – 5 Rounds Each 10 Handstand Pushups 10 Thrusters (95/65) 10 Toes to Bar Partners complete full rounds before alternating
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“Donny”

September 18, 2015, , 0
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Donny” 21-15-9-9-15-21: Deadlift (225/155) Burpees U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman...
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Always Be A Part of Me

September 17, 2015, , , , , 0
WOD Strength: Hang Clean 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: “Grindy” 10 Clean and Jerks (135/95) 3 Rounds of “Cindy”(5 pullups 10 push ups 15 squats) 10 Clean and Jerks 3 Rounds of Cindy 10 Clean and Jerks Time cap of 20 minutes  
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I Will Never Be Free

September 16, 2015, , , , 0
Join us for a CFD Shop Night at lululemon Southpoint on Sunday, 9/27! WOD Strength: Push Jerk 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 4 Rounds  30 Push Balls (20/14) 30 Situps 30 Double Unders Time cap of 12 minutes
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How Can I Forget You

September 15, 2015, , , , , , 0
Join us for a CFD Shop Night at lululemon Southpoint on Sunday, 9/27! WOD Strength: 2 Snatch Shrug (high hang high pull) + 1 Hang Snatch 6 sets of the complex Pendlay Rows w/snatch grip sets of 5 between each complex (video) Metcon: 3 Rounds 10 Deadlifts (bodyweight) 10 Russian KB Swings (70/52) 10 Handstand Pushups
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Every Step I Take Reminds Me

September 14, 2015, , , , , 0
Join us for a CFD Shop Night at lululemon Southpoint on Sunday, 9/27! WOD Strength: Back Squat 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: AMRAP in 15 minutes: 5 Deadlifts (135/95) 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Back Squat 
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Walk Along The City Streets

September 13, 2015, , , , 0
Join us for a CFD Shop Night at lululemon Southpoint on Sunday, 9/27! WOD Skill: Kipping drills Strength: Jerk Balance 2-2-2-2-2-2 Metcon: Run 400m Then, 21-15-9 Slam balls (30/20) Toes to bar Then, Run 400m
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WOD for Sunday 091315

September 12, 2015, , , 0
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 3 AMRAP 25: 10 Rope Climbs 30 Deadlift (135, 95) 50 Power Cleans (135, 95) Two Partners work while one partner runs 400m
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Coach Stephen

September 11, 2015, , , 0
WOD  Strength: Hang Clean  3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: “Stephen” 42-30-18 Row for Calories Wall Ball (20/14)
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Must Never Forget

September 10, 2015, , , 0
WOD Strength: Halting Clean Deadlift (see video) 2-2-2-2-2-2 As heavy as possible Metcon: 4 rounds for time of: 15 Box Jumps (36/30) Run 400m
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