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Siteplicity

WOD For 041019

April 9, 20190
Skill: Power Position Review Strength: Snatch High Pull + Muscle Snatch Snatch High Pull from 1st Position: 3×5 Muscle Snatch from 1st Position 3×5 Add some weight, but the muscle snatch should keep everything relatively light Against 13 Mins… For Time: 10-8-6-4-2 -Deadlifts- 1-2-3-4-5 Bar Muscle Ups L1: 315/225, 3-4-5-6-7 BMU L2: 255/175,  L3: 185/125, 2x...
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WOD for 040919

April 9, 20190
Skill: Front Squat Mobility / Warmup Strength: Pause Front Squats (Week 3 of 9) a) Build to a Heavy Single @ 7 sec pause bottom/15 sec pause top b) Take 85% of heavy single and do:  3×3 @ 7 sec pause bottom/15 sec pause top Metcon: 8 Min EMOTM Evens: 50 Double Unders Odds: 10...
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WOD for 040819

April 7, 20190
Skill: Elbow Position in the HSPU Strength:  Strict HSPU Every 90 secs x 5 sets (X) Strict HSPU (up to 15lb plate + Abmat) -Athletes  choose a number they can easily repeat across all 5 sets Scales: :30 HS Hold against wall Close Grip Pushups Pike Pushups Metcon: 2 Min On/2 Min Off x 3 sets 10...
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WOD for 040619

April 5, 20190
With a Partner!! Against (15)-mins…For Time! 30 OHS  200m Double KB FR Carry (Trade 100m) 10 Muscle-ups  200m KB FR Carry (Trade 100m)  30 OHS  L1: 155/105, 70/52, Ring Muscle-Ups  L2: 115/85, 52/35, Ring or Bar Muscle-Ups  L3: 75/55, 35/25, 20 Jumping CTB L4: Goblet Squats, 25/20, 20 Ring Rows  (Rest 3-mins) Trading Minutes-For (10)-mins…...
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WOD for 040519

April 4, 20190
Skill: Overhead Squat Prep –Learn safe positions and modifications/progressions for the Overhead Squat Strength: Overhead Squat: 4×3 @ Moderate Weight Focus is on position over weight, not a heavy triple Metcon: Against (24)-mins… With a Partner (8) Rounds (4/Person) Trade Full Rounds 20/15 Cal. Row 10 HSPU 5 Snatches (Power or Full) L1:155/105, 4″/2″ Deficit...
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WOD for 040419

April 3, 20190
Mobilize/Review Weighted Step-ups Strength: Hips/Glutes Every (3)-mins for (4) Rounds 10 Alt. DB/KB Weighted Step-ups (AHAP) 20 Russian KBS Metcon: For Time: 20-15-10-5 Double DB Squats (Front Rack Position) 50 Double Unders -Use KB’s in the Front Rack as needed per equipment- L1: 50/35, Unbroken DUs L2: 50/35, DUs L3: 35/20, 1/2 Att. (+) 1/2...
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WOD for 040319

April 2, 20190
Skill: Split Jerk Drills -Press in Split -Push Jerk in Split -Half Split Jerk Strength: Split Jerk Every 2 Mins for 5 sets: 1-3 Split Jerk (AHAP) (same weight) Metcon: Every (4)-mins for (3) Rounds Row 500/Run 400m (alt as desired) 100 Foot Sandbag/Dball Carry L1: 500m/400 row/Run, 150/100 L2:, 500m/400 row/Run, 120/80 L3: 350m/300m...
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Kool Aid Club – March 2019

April 2, 20190
Congratulations to our March CFD Kool Aid Clubbers!  Our athletes checked in for 3,669 workouts in March! Athlete Total Visits Mangano, Dino 29 Solomon, Rachel 27 Swaim, Katarina 26 Cobbaert, Marjan 26 Salomon, Brian 26 Coffey, Justin 25 Branning, Eric 25 Ulak, Albert 25 Timmons, Zachary 24 Reed, Shannon 22 Dayan, Jonathan 22 Crabtree, Gail...
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WOD for 040219

April 1, 20190
Skill: Power Clean Complex Strength: Within (20)-mins.. Find Heaviest Weight/Set: 3-2-2-1-1Power Clean Complex: Clean Pull (+) Hang Power Clean (+) Power Clean Metcon: Against (12)-mins 4 Rounds For Time.. 9 Box Jump Overs7 Hang Power Cleans5 Bar Over Burpees3 Strict Pull-upsL1: 185/135, 24″/20″L2:135/95, 24″/20″L3: 105/75, 24″/20″ (Step-Overs)L4: DB HPC, 20″/17″ (Step-Overs)
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WOD for 040119

March 31, 20190
Mobility: Front Squats Mash Pause Front Squats: Week 2 Within 15-mins Find a Heavy FS with *0:07 in Bottom and 0:15 at the Top* Then, Apply 83% of what you found for a (3×3); with the same Above Pauses -30 Minutes to complete Heavy Single and Down Sets- Metcon: For Time: 20 Minute Cap 100...
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