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Siteplicity

WOD for 091019

September 9, 20190
Skill: Split Jerk Footwork Strength: Jerks Within 12 Minutes Build to a tough set of 3 (push jerk or split jerk) -Then- Every 90 secs x 3 sets (4:30) 3 reps @ 80-90% of best set of 3 Conditioning: 2 x 4 Min AMRAPs, 2 Min Rest B/W 12 SA KB Push Press (6/side) 15...
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WOD for 090919

September 9, 20190
Strength: Lower Body Accessory (10 mins) 3 Rounds: Front Foot Elevated Split Squat x 8 each leg (hold DB’s at sides) :15 Arch Hold on Floor DB or KB RDL x 8 with a 3 count lower Rest 60 secs b/w sets Conditioning: Every 4:00 x 4 Rounds Row 400/300 Meters 5 Backsquats (from the...
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WOD for 090719

September 6, 20190
Teams of 2: 10 Min Cap.. Split Work However 42-30-18 Box Jump Overs HSPU (or DB KB Push Press) 10-10-10 Deadlifts (275/185) Comp: 24/20, 355/240, Deficit (4”/2”) Fitness: 24/20, 275/185, Kipping or Strict GPP: 20/16 (steps allowed) 205/140, DB Push Press  (40/30)Health: Plate Jump Overs, KB DL x 20/round, DB Push Press (25/15) -Rest 3:00- For...
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WOD for 090619

September 5, 20190
Skill: Bench Press Tips Strength: Bench Press Within 15 Minutes Build to a Heavy Double for the day -Then- Every 3 min x 3 sets  1 Set Max Reps Bench Press @ 75% of Heavy Double Conditioning: Against 15 Minutes….10 Rounds For Time…. Run 100 Meters 3 Bar Muscle Ups Comp: 5 Bar Muscle Ups...
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WOD for 090519

September 4, 2019, 0
Skill: Snatch Positions Strength: Snatch (11 mins) EMOTM x 3 Minutes 3 Hang Muscle Snatches 1:00 rest + add weight EMOTM x 3 Minutes­ 3 Hang Power Snatches 1:00 rest + add Weight EMOTM x 3 Minutes 3 Snatches (Roughly 70-75%, Power or Squat) Conditioning: Within 20 Minutes…. Complete 4-5 Rounds in any order.. and...
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WOD for 090419

September 3, 20190
Mobility: Shoulder/Lat Mobility Strength: Front Squats (16 Mins) Every 4 Mins 1×8 1×6 1×4 1×10 reps @ 10-20lbs lighter than your set of 8 *Aim to make each set heavy, but not near failure *Goal is to increase weight during each of the first 3 sets Conditioning: EMOTM x 8 Minutes 12 Unbroken Wallballs 6...
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090219 Intermediate Powerlifting Training

September 3, 20190
week of 9/2-9/6 Day 1 Back Squat 1 x 3 @ RPE 8 Back Squat 3 x 5 @ 75% RDL 4 x 5 @45-50% of DL max GHR SSPT 3 Weighted GHD sit-ups 3 x 12 Day 2: Press 1 x 3 @ RPE 8 Press 3 x 5 @ 75% Incline DB Bench...
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090219 NOVICE POWERLIFTING TRAINING

September 3, 20190
Week of 9/2-9/6 Day 1: Bench Press 5 x 3 @ 1-5 Kg heavier Alt. Stance Deadlift 5 x 6 @ 60% Incline DB Bench Press 6 x 6 @ same wt Pull-ups SSPT 3 Calf Raises 2 x 20 Banded Tricep extensions 2 x 25 Day 2: Deadlift 5 x 3 @ 1-5Kg heavier...
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Kool Aid Club – August 2019

September 3, 20190
  Congratulations to our August CFD Kool Aid Clubbers!  Our athletes checked in for 3,848 workouts in August! Athlete Total Visits Dwyer, Caroline 36 Pflum, Samantha 35 Cobbaert, Marjan 35 Smith, Jamale 29 Mangano, Dino 28 Ramirez, Luis 27 Camble, Bryan 27 Kucharik, Caitlin 26 Kessler, Traci 25 Sanders, Chad 25 Stanaland, Adam 25 Vega,...
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WOD for 090319

September 2, 20190
Skill: Double Unders -Feet -Hands -Tempo! Strength: Strict Pullups + Double Unders Every 2 Mins x 5 Sets 5-10 Strict Pullups * 35-50 Double Unders *Pullup Options: Weighted, Strict C2B, Banded, Ring Rows with pauses  *Double Under Options: 1 Min of practice/ round or up to 50 singles Conditioning: 3:00 on/3:00 off x 3 rounds...
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