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Siteplicity

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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WOD for 072719

July 26, 20190
Partner Workout: EMOTM x 10 Mins (partners alternate working minutes) 35 Double Unders + Max Rep Snatch (anyhow) Comp:  185/135, 50 Double Unders Fitness: 135/95, 35 Double Unders GPP: 95/65, 50 Singles Health: DB Snatch, 35 Jumping Jacks -Rest 3:00- Against 10 Mins…3 Rounds For Time: 10 Thrusters 20 Burpees over Bar (Lateral) 30/20/10 Pullups*...
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WOD for 072619

July 25, 20190
Strength: Clean Complex (12)-min EMOM: Complex  1 Hang Clean Pull (+) 1 LOW Hang Power Clean  Increase or stay the same… but this not a heavy single day..  Conditioning: Against (10)-mins… 4 Rounds For Time 7 Power Cleans  14 HSPU Comp: 205/145, K HSPU Fitness: 185/135, K HSPU GPP:  135/95, Pushups Health: DB Power Cleans, Pushups
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WOD for 072519

July 24, 20190
Mobilize for Squats  Strength: Back Squat 6×3 reps with a 31X1 Tempo Sets are every 2 Min… Recommened % is 70-75% of 1RM -Last rep of each set should be tough, but not “grindy” until rounds 5/6 Conditioning: 8-min AMRAP 12 Toes 2 Bar 12 alt. Barbell Front Rack Lunge Run 200 Meters Comp: UB Toes...
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WOD for 072419

July 23, 20190
Strength: Upper Body Gainz 8-min EMOM  Station 1: Challenging # of Chin-ups (Underhand)  Station 2: 0:45 Weighted Russian Twists  Strict Press:  3 x 8 with a 0:03 Descent  *Feel free to climb in weight* *Be sure to stick to the 0:03 down*  (Rest 1-2 mins between Working SETS)  (10 Minutes for strict press) Conditioning: With...
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WOD for 072319

July 22, 20190
Technique Focus: Power Snatch from Power Position Strength: Snatch  EMOTM x 3 mins 3 Power Snatch from Power Position Rest 1:00 EMOTM x 3 Mins 2 Power Snatch from Power Position Rest 1:00 EMOTM x 3 Mins 1 Power Snatch from Power Position Conditioning: Against (12)-mins… FOR TIME!  2 Rounds  9 Hang Power Snatches 7...
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