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Siteplicity

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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WOD for 090219

September 1, 20190
“This One is for the Girls” Teams of 3 On a 35 Minute Running Clock: 0:00-8:00 “Isabel with the Good Shoulders” 45 Snatches Comp: 135/95 Squat Snatches-Alt. Partners every rep Fitness: 135/95 Snatch Anyhow, alternate partners every rep GPP: 95/65 Power Snatches, Split However (if you finish under 4:00 go to 60 reps) Health: 80...
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WOD For 083119

August 30, 20190
With a Partner! Against 10 Mins… 6 rounds (partners trade full rounds) 4 Thrusters 4 Power Snatches  20 Double Unders Comp: 155/105, 35 Double Unders Fitness: 115/80, 20 Double Unders GPP: 95/65, DU or 35 Singles Health: DB Thrusters + 8 Alt. DB Snatches, 35 singles unders  -Rest 3:00- Against 12 mins… For Time!  (Split...
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WOD for 083019

August 29, 20190
Back Rack Lunge Review Strength: Back Rack Lunge + Swings Every 3 Mins 5 Rounds: 5 Back Rack Reverse Lunges each leg (all reps on 1 leg before switching)(increase or stay the same.. up to you) 10 Heavy UB Russian KBS (Go double Russian if you want a real good challenge) For Time… (13 Min...
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WOD for 082919

August 28, 20190
Skill: Ring Dips Strength: Dips + Side Plank (17 Mins) 4 Sets: :30 AMRAP Strict Dips (Ring/Bar/Box/P-Lette) Rest :30 :20/each side Side Plank… add weight if able Rest 2:00 Conditioning: HSPU + Row Intervals (17 Mins) EMOTM x 5 Mins: 5-10 HSPU (Kip or Strict) Rest 1:00 EMOTM x 5 Mins: Row 12/9 Cals Rest 1:00  EMOTM...
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WOD for 082819

August 27, 20190
Strength: Power Clean Complex Every 90 secs x 6 sets: High Hang P. Clean + Hang (above knee) P. Clean + Drop + Low Hang P. Clean -Increase the first 3 sets then hold wt. for the final 3 sets *Deadlift the bar all the way up and then lower it to below the knee...
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