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Siteplicity

WOD for 020419

February 3, 20190
Strength: Strict Press 10 – 8 – 6 – 6 **Start @ 60% – Increase Weight Each Set** *Superset* Single Arm Bent Over Row 4 x 8 Per Arm Metcon: 4 Rounds – 3 Min Work/1 Min Rest Part 1: 500m/400m Row or 1.2k/.9k Bike Max Effort – Shoulder 2 Overhead Part 2: 25 Bar...
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WOD for 020219

February 1, 20190
Saturday Teams of 2: For Time (8 Min Cap) *Partners trade work however 10–8-6-4-2 Deadlift 1-2-3-4-5 Rope Climb L1: 315/225, Legless L2: 275/185, Rope Climbs L3: 205/140, Strict Pullup (up to 1 Thin Band) L4: KB DL, Ring Row w/pause at the top Rest 3:00 10 Minute AMRAP Both Partners Complete Movement and Reps before...
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Kool Aid Club – January 2019

February 1, 20190
Congratulations to our January CFD Kool Aid Clubbers!  Our athletes checked in for 3,738 workouts in January!   Athlete Total Visits Solomon, Rachel 28 Timmons, Zachary 27 Mangano, Dino 27 Shurgin, Amanda 27 Williams, Ron 26 Deeny, Ayumi 26 Salon, William 26 Cohen, Alan 26 Swaim, Katarina 26 Cobbaert, Marjan 25 Sanders, Chad 25 Tagliafierro,...
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WOD for 020119

January 31, 20190
Skill: Pullups Strength: Strict Chinups/Clean and Jerk Every 3 mins x 6 sets 5 Strict Chinups 3 Squat Clean and Split Jerk @ 70-75% of 1RM Levels: Decrease pull-ups to 3, banded strict, paused ring rows Metcon: For Time: 6 Min Cap 100 Double Unders 30 Pullups 15 Thrusters L1: 135/95, Chest 2 Bar L2:...
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WOD For 013119

January 30, 2019, 0
Skill -Squat Mobility Strength: Backsquat/Wallball Intervals 5 Rounds 5 Back Squats (HEAVY as Possible) 30 Sec Rest- 20 Unbroken Wallballs (any weight) -2 Min Rest- *Think of your “Score” as the weight you choose for the back squats- use the same weight for all 5 sets Metcon: 3 Rounds For Time (12 Min Cap) 20 Russian Swings...
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WOD for 013019

January 29, 20190
Skill: Jerk Footwork Strength: Shoulder to Overhead Complex: 4 sets building, but not beyond 80% of Push Press 2 Push Press + 3 Push Jerks + 1 Split Jerk Rest 2:00 b/w sets (12 Minutes) Metcon: EMOTM x 16 Minutes 1)Bike x 12/10 Cals (wall sit – Brave/CFD) 2)Row x 15/12 Cals 3)5 Heavy Push...
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WOD For 012919

January 28, 20190
Skill: OHS Mobility Strength: Snatch Recieving Position Work 10 Minutes to work through (Pick 1 depending on ability) 3×5 Sotts Press 3×5 Tempo OHS (32X1) 3×5 PVC Pipe OHS w/ Pauses at above, just at parallel, and in bottom position (elevate heels) Metcon: 3 Min on/3 Min Off x 4 Rounds 10 Burpee Box Jump...
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WOD for 012819

January 27, 2019, 0
Skill: Toes 2 Bar Strength: Paused Front Squat 15 Minutes to build to a triple with a 2 sec pause on each rep Metcon: 9 Minute Ladder: 9 Goblet Squats 3 T2B 9 GS 6 T2B 9 GS 9 T2B Etc.. L1: 70/52 UB Toes 2 Bar L2: 52/35, Toes 2 Bar L3: 35/25, Toes...
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WOD for 012619

January 25, 20190
Partner Workout! Trading Mins for TOTAL Reps at each station (10 Mins) Station 1.) Cal. Bike  Station 2.) Air-Squats Station 3.) Row for Calories  Station 4.) Cal. Bike  Station 5.) T2B L1: Pistols, T2B,  L2: Pistols, T2B, L3: Air-Squats, K2E L4: Air-Squats, Ab-mat Sit-ups (3-min Rest) Trading FULL Rounds…Complete 8 Rounds Total (4/Person) Against (10)-mins…...
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WOD for 012519

January 24, 20190
Interval Weight Lifting Every (7)-mins for 5 Rounds  400m Run  500/400m Row  10 Power Snatches  Round 1: 10 Snatches  Round 2: 8 Snatches  Round 3: 6 Snatches  Round 4: 4 Snatches  Round 5: 2 Snatches  L1: 115/85, 135/95, 155/105, 175/115, 185/135, 500/400m Row  L2: 95/65, 105/75, 115/85, 135/95, 155/105, 500/400m Row  L3: 65/45, 75/55, 95/65,...
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