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Siteplicity

Strength & Conditioning Workout for 100819

October 7, 20190
Skill: Bench Press Technique and Spotting Tips Conditioning First Today! 2 Rounds: Within 3 Minutes Run 400 Meters Within 3 Minutes Row 500 Meters Within 3 Minutes 100 Double Unders Rest 2:00 b/w rounds Comp: 150 Double Unders Fitness: 100 Double Unders GPP: 300 m Run, 400/300m Row, 50 Double Unders or 150 Singles Health:...
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Strength & Conditioning Workout for 100719

October 6, 20190
Skill: Power Snatch Strength: Power Snatch Complex Every 2 Mins x 4sets… Building in Weight 1 Hang Power Snatch + 2 Power Snatches + 1 OHS *All reps are Unbroken and Touch and Go *If no OHS then do 1 HPS + 3 PS Conditioning: 3:00 On/1:00 Off x 3 Sets 20 Alt. DB Snatches...
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WOD for 100519

October 4, 20190
Saturday 100519 With a Partner! Against 12 Mins.. 3 Rounds for Time… Split Work however 40 Thrusters 200 M Farmers Carry (Double DB or KB) Comp: 115/80, 70/52 Fitness: 95/65, 52/35 GPP: 75/55, 44/30 Health: DB Thrusters, Same DB’s for the carry –Rest 3:00- 8 Min AMRAP …..Trading Rounds Back and Forth… Run 100 M...
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WOD for 100419

October 3, 20190
Skill: Rowing Technique Strength: Deadlift (10 mins) Sets are every Every 2:30 1×8 @ 60% 1×6 @ 70% 2×6 @ 75% *Not Touch and Go.. control the bar to the floor Conditioning: Row 4×500/400 Meters Rest 1:1 or Trade Rounds with a Partner -Choose a distance that allows you to finish your set in under...
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WOD for 100319

October 2, 20190
Skill: HSPU Work Every 2 Min x 6 sets 12 Russian KBS *HS Skill Practice *Options for HS Work: 4-10 Kipping HSPU 3-10 Strict HSPU 40 Foot HS Walk :30 HS Hold :30 Barbell OH Hold Conditioning: 12 Min AMRAP 12 Box Jump Overs 4+ Pushups 8 Toes 2 Bar *Increase Pushup reps by 4...
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Kool Aid Club – September 2019

October 2, 20190
  Congratulations to our September CFD Kool Aid Clubbers!  This month, we celebrate the return of the Queen, Dino Mangano, back tied at the top of the list!   Our athletes checked in for 3,469 workouts in September! Athlete Total Visits Dwyer, Caroline 30 Mangano, Dino 30 Timmons, Zachary 29 Ramirez, Luis 27 Salomon, Brian 27...
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WOD for 10219

October 1, 20190
Skill: Squat Cleans Strength: Squat Cleans 10 Mins to Build to a double @ around 80% Conditioning:  With a Partner… Trading working rounds Every 90 secs x 10 sets (5 each) 5 Squat Cleans @ 65% of 1RM  Row for Max Cals Comp: As Written.. lift more weight than everyone else FItness:  As Written GPP: Hang...
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WOD for 10/1/19

September 30, 20190
Strength: Lunge + Weighted Overhead Sit ups 4 sets: (12 Mins to complete) 6/each Leg Backrack Lunge (forward or reverse) (30-40% of BS 1RM) 15-25 Weighted Overhead Situps Conditioning: Every 3 Mins x 5 sets :30 Wall Sit 7 Ea/ DB Hang Clean and Jerk Run 100 Meters Comp: 70/50 FItness: 50/35 GPP: 35/25, run...
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WOD for 093019

September 29, 20190
Skill: Pullups Strength: Strict Pullups (10 Mins) 8-6-6-4 Strict Pullups 10-15 Hollow Rocks between each set (only 3 sets of Hollow Rocks) rest about 2:00 b/w sets *Add weight or a band as needed to make these doable but difficult Conditioning: 4 Rounds For Time…(20 Min Cap) 50 Double Unders 8 Chest 2 Bar 8...
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WOD for 092819

September 27, 20190
With a partner!  Against 10 Mins For Time… 15-12-9 Bar Muscle Up 30-24-18 Shoulder 2 Overhead 100-100-100  Double Unders Comp: Bar Muscle Up, 135/95, Double Unders Fitness: Chest 2 Bar (21-15-9), 115/80, Double Unders GPP: Pullups (15-12-9), 75/55, Singles Health: Jumping Pullups, DB S2OH, Singles or plate jumps Rest 3:00 On a 15 min Clock…...
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