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Siteplicity

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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WOD for 033019

March 29, 20190
Teams of 3… Trade full rounds  12 min AMRAP 4 Squat Snatches 6 CTB Pull-ups 8 Box Jump Overs L1: 8 reps Snatch @ 135/85, 5 Bar muscle ups, 24″/20″ L2: 135/85, CTB, 24″/20″ L3: 95/65, Pull-ups, 24″/20″ L4: 75/55, Ring Rows or Jumping Pullups, 20″/17″ *rest 3 minutes* Within 12 minutes…. break up as...
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WOD for 032919

March 28, 20190
Skill: Kipping -Arch/Hollow -Active Shoulder Strength: Close Grip Bench & Rows A1)Tempo Close Grip Bench Press 4×6  @60-70% -4 ct lower A2)Bent Over Rows 4×10 Conditioning: For time (12 Min Cap) 2-4-6-8-10 Sandbag/Dball over shoulder 4-8-12-16-20 T2B L1: 8-12-16-20-24 T2B, 150/100 L2: As written T2B, 100/80 L3: 1-2-3-4-5 T2B or Knee 2 Elbow, 80/60 L4: Leg...
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WOD for 032819

March 27, 20190
Skill: Snatch Strength: Snatch/Burpee 4 Rounds: 5 Hang Power Snatch (increase weight each round) immediately into; 1min. AMRAP Lateral Burpees over the bar Rest 2min b/w sets Conditioning 2 Rounds: (cap at 15mins) 30 Double-Unders 20 Goblet Squats (with DB) 30 Double-Unders 20 DB Snatch 30 Double-Unders 20 box jump overs L1: Unbroken DUs, 70/50,...
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WOD for 032719

March 26, 20190
Mobilize for squats Strength: Paused Front Squat – Week 1 Work up to a max paused front squat of 7 seconds in the bottom, 15 seconds at the top Then use 80% of that max and perform 3×3 with the same pauses
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