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Siteplicity

WOD for 030519

March 4, 20190
Skill: HSPU Metcon: 4 (5-min) AMRAPs with 3:00 b/w AMRAPs AMRAP 5: 30 DUs 10 Pull-ups AMRAP 5  6 HSPU 200m run AMRAP 5: 30 DUs 10 Pull-ups AMRAP 5  6 HSPU 200m run How to score? Two scores (One for AMRAP A & B)  L1: 50 DUs, CTB, Deficit HSPU L2: DUs, Pull-ups, HSPU...
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WOD for 030419

March 3, 20190
Skill: Snatch Technique Strength: Snatch complex 2 Snatch Pulls + 1 Hang (full) Snatch 5 sets at 65% Metcon: 3 – (3 mins work / 3 mins rest) 20 Box Jump Overs 10 Hang Power Snatch WRT: row / bike for cals L1: 25 reps 24″/20″, 135/95 L2: 24″/20″, 115/85 L3: 20″/17″, 95/65  L4: DB...
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Kool Aid Club – February 2019

March 1, 20190
Congratulations to our February CFD Kool Aid Clubbers!  Our athletes checked in for 3,745 workouts in February! Athlete Total Visits Daulton, Anthony  25 George, Andrew 25 Mangano, Dino 25 Branning, Sarah 24 Swaim, Katarina 24 Tagliafierro, Lidia 23 Timmons, Zachary 23 Ulak, Albert 23 Shurgin, Amanda 23 Salomon, Brian 23 Streilein, Bob 22 Deeny, Ayumi...
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WOD for 030119

March 1, 20190
SIGN UP FOR SATURDAY 19.2 Heats Here!! Skill: Handstands Strength: Handstand Pushups/Farmers Carry  Every 2:00 x 4 sets 5-10 Kipping HSPU  80 Foot Farmers Carry (Rig x Down and Back) *Use Moderately Heavy KB’s for the carry *Scale HSPU to Seated DB Shoulder Press x 10 reps Conditioning 21-15-9 Box Jump Overs Alt. DB Snatches...
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WOD for 022819

February 27, 20190
Skill: Muscle Up -Arch/Hollow Floor Based Drills- -Ring Swings… Keeping Tension on the Rings- Strength: Muscle Up Drills (3 Rounds)  -5 Toe Spot Muscle Up Transitions (No press out) -0:10-0:20 Support Hold -5-10 Ring Dips (Straight Bar or High Box Dips as a sub) Then,  2 Rounds: 3-5 False Grip Pull-ups to Sternum (False Grip...
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WOD for 022719

February 26, 20190
Skill: Split Jerk Footwork Strength: Clean and Jerk (15 Mins) Clean and Jerk: 3×1 @ 80% -Build up in weight across 4-5 sets to get to 80%.. then stay there for 3 GREAT singles- Conditioning: For Time, with a Partner! (20 Min Cap) -Row 2K (split however)- -Then- Trading Rounds Until 12 Rounds are complete...
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WOD for 022619

February 26, 20190
Skill: Deadlift Cycling Strength: Front Squat/Death March In 10 Minutes: 3-4 sets of 5 Front Squats @ 65-70% of 1RM Within 6 Minutes Complete: 30 Death March Reps (Alt. Legs each rep) Metcon: EMOTM x 10 Minutes Evens: 7 Deadlifts + 15 Airsquats Odds: 35-50 Double Unders L1: 255/175, Unbroken Double Unders L2: 225/155, DU...
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WOD for 022519

February 24, 20190
Skill: Toes 2 Bar Strength: Single Arm Push/Pull 4 sets Not for Time (12 Minutes to Complete) 7 Single Arm DB S2OH ea/side (light weight) 10 SIngle Arm DB Row ea/side :20-:30 Star Plank                    Metcon:  4 Rounds for TIme: (15 Min Cap) Run 400 Meters 16 DB Hang Power Clean (8/side) 8 Toes 2 Bar    ...
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WOD for 022219

February 22, 20190
Skill: Snatch  Barbell Cardio: 12-min EMOM  Odd: (X) Cal Row  Even: 3 Snatches (60-65%)  *Power or Squat L1: 15/12 Cal. Row  L2: 12/9 Cal. Row  L3: 12/9 Cal. Row  L4: 9/7 Cal. Row  Conditioning: Every 2 mins x 5 sets 5 Bar Facing Burpees 3 Ground 2 Overhead  5 Overhead Squats *Ahtletes choice b/w Clean...
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WOD for 022119

February 20, 20190
Strength: Hips and Core Accessory Every (3)-mins for 4 Rounds  10 Barbell Glute Bridges  0:45 Weighted Plank 14 Russian Twists (L (+) R= 1)  Metcon: 16-min EMOM  Station 1.) (x) Run  Station 2.) 6 DB Box Step Overs (Regional Style)  Station 3.) 0:45 D-Ball Hug to the Chest  Station 4.) Rest  L1: 200m Run, 50/35,...
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