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Siteplicity

WOD for 080719

August 6, 20190
Mobility: Overhead Squat Mobility Strength: Hang Snatch 6×2 Increasing, but not to a max Work between 60-80% Sets are every 2 Mins *Power or squat, up to the athlete Conditioning: 3 Rounds for Time (10 Min Cap) 18 HSPU 9 Squat Snatch 36 Double Unders Comp: 155/105, Kipping HSPU Fitness: 115/80, 12 Kipping HSPU GPP:...
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WOD for 080619

August 5, 20190
Technique Focus: Clean Positions Strength: Halting Clean Grip Deadlifts (3 Stops) (6min) Mid Shin, Above Knee, Power Position Every 90 x 5 sets 4 Halting Clean Grip Deadlifts (70-80% of Clean) *Athletes will not stand up all the way.. return to the floor after hitting power position Conditioning: KBS/Run/Step Overs (18 Mins) 3×4:00 on/2:00 off...
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WOD for 080519

August 4, 20190
Skill: Dip and DriveBalanceTempoTiming Strength: Strict Press + Push Press (12 Mins)Strict Press3×3 building to a tough set of 3 Rest 60-90 b/w sets Push Press:3×8-12 @ heaviest set of Strict PressRest 60-90 secs b/w sets Metcon: Rowing Intervals (15 Mins)2x 1,000/750mRest 1:1 or get a partner!Keep paces repeatable!! Goal is to have both efforts...
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WOD for 080319

August 2, 20190
Saturday 08/03/19 Teams of 3! Against 15 Mins… 3 Rounds for Time: 75 Double Unders 50 Hang DB Snatch (5/side) 75 Double Unders 50 Alt. DB Hang Power Cleans (5/side) -Into- 100 Cal Row Comp: 100 Double Unders, 70/50 (alt. each rep) Fitness: Double Unders, 50/35 GPP: 100 Singles, 35/25 Health: 75 Singles, 25/20, 75...
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WOD for 080219

August 1, 20190
Skill: Wallball Tips Strength: Wallball/Situps Every 3 mins x 5 Sets: 10-20 UB Wallballs 15-25 Situps Conditioning: Against (10)-mins… For Time  1 Pullup (+) 10 Deadlifts  2 Pullups (+) 9 Deadlifts  3 Pullups (+) 8 Deadlifts  Pullups continue to go up by 1 to 10 while DL go down by 1 to 1 Comp: 225/155,...
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Kool Aid Club – July 2019

August 1, 20190
Congratulations to our July CFD Kool Aid Clubbers!  Our athletes checked in for 2,541 workouts in July! Athlete Total Visits Camble, Bryan 47 Williams, Ron 34 Kottamasu, Pavan 32 Kucharik, Caitlin 30 Smith, Jamale 30 Timmons, Zachary 29 Stanaland, Adam 28 Graves, Erin 27 Davis, Alexandra 27 Nicolini, Marie 25 Kessler, Traci 25 Monsein, Ryan...
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WOD for 080119

July 31, 20190
Review the Landmine Press and Banded Tricep Extension Strength: Upper Pump Every (5-mins)… For (3) Rounds  10 Total (5/arm) Half Kneeling Landmine Presses 20-30 Banded Tricep Extensions 10 Barbell Inverted Rows  0:45 Weighted Plank  Conditioning: Every 4 min x 4 sets: 10 Unbroken Push Press Row 350/300 Meters *Keep all sets the same weight.. reps...
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WOD for 073119

July 30, 20190
Skill: Double Unders  Strength: Clean Complex Every (3-mins) for 5 Sets  2 High Hang Power Cleans  2 Hang Power Cleans  2 Power Cleans  *Feel free to keep the weight the same or increase, do not EXCEED 80%* Conditioning: Against (13)-mins…7 Rounds For Time  5 Hang Power Cleans  5 Bar Over Burpees  30 Double Unders Comp:...
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WOD for 073019

July 29, 20190
Strength: Overhead Squat/Front Squat 5-5-3-3-1 ( 15 Mins) Build in weight across all sets as able Sub Front Squat as needed *Bonus/Gangsta Points if you Snatch the weight from the floor Conditioning: 4-5 Rounds, NFT but move with purpose  (20 mins) Complete movements in any order.. Just don’t skip that wallsit 😉  6/Leg  DB Lunge...
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WOD for 072919

July 28, 20190
Mobilize Pecs/Shoulders Lacrosse Smash Banded Stretch Strength: Floor Press/Row 4 Sets: Alt. Moves resting 60 secs b /w sets Barbell Floor Press x6-8 @ 50-60% of 1RM Bench Press Station 2: 6/Arm DB Bent Over Row (Heavy) *Pause @ top and bottom of row every rep Conditioning: 3x (5)min EMOM EMOTM x 5 Mins Row...
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