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Siteplicity

WOD for 012319

January 23, 20190
Skill: Double Unders  Strength: HIIBB(High Intensity Interval Bodybuilding) Every (3)-mins for (5) Rounds:  8 (0:05 Eccentric) Strict Press  10 DB Bent Over Row (5/Arm; HEAVY)  30 Double Unders (Good at DUs, go for 50)  Metcon: For Time…With a Partner…(12) Rounds Total, (6) Per Person (You go/I go)  5 Front Squats (From the floor)  5 D-Ball...
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WOD for 012319

January 22, 20190
Review the Stations/Movements  Strength: Superior Posterior (4) Rounds for QUALITY! (12) Single Leg Deadlifts (6/Leg) (LIGHT WT.)  10 HEAVY Russian KBS (THIS IS AN ACCESSORY MOVEMENT; BUILD POSTERIOR) (10) Curtsey Lunges with a KB in Gob. Position (5/Leg)  **Monitor your own clock; Rest 90-seconds–2-mins B/w sets  **Curtsey Lunges: If having a wt. is too much;...
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WOD for 012219

January 21, 20190
Strength: Power Clean Complex  Every 90-seconds for 8 Rounds (12-mins) Complex: 1 Hang Clean Pull (+) 2 Power Cleans  *Power Cleans don’t have to be Touch and Go: Increase in weight without exceeding 80%** Metcon:  Every (2-mins) for 5 Rounds…  7 Hang Power Cleans  7 Box Jump Overs  7 Pull-ups  Rest 1:00 between 2:00 Intervals...
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WOD for 012119

January 20, 20190
Skill: Sumo Deadlift High Pulls Strength: Shoulder Pump with Abs!  (5) Rounds:  3 Push Jerks (AHAP; From the Rig)  0:30 D-Ball Hug to Chest  10 Russian Twists w/DB (#35/20 is a suggestion, pick a weight for Unbroken challenging 10) (90-sec) Rest b/w Rounds… **Push Jerk: Weights can climb, or kept the same. Should be a...
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WOD for 011919

January 18, 20190
Teams of 3: Within 10 minutes 120 Double-unders (sets of 20) 60 Power Snatch (sets of 5) 120 Double-unders 60 Power Snatch 120 Double-unders L1: 150 DUs (sets of 30), 90 power snatches (sets of 10) 95/65 L2: DUs, 95/65 L3: 240 Singles (set of 40), 75/55 L4: Singles, DB Snatch -3 Min Rest- Teams...
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WOD for 011819

January 17, 20190
Skill: Muscle up practice & drills http://www.crossfitgymnastics.com/muscle-ups/ Sweaty Lifting 3 x (3 mins work / 1 rest)  400m Run AMRAP Front Squats @70% Metcon: 5 Rounds for Time 7 Ring Muscle ups 7 DB Squat Cleans L1: 7 Ring Muscle Ups, 70/50   L2: 3 RIng Muscle ups, 50/35  L3: CTB Pull-ups 50/35 L4: Pull-ups/Assisted Pull-ups,...
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WOD for 011719

January 16, 20190
6 Min Tabata Core Hollow Hold Superman (arch) hold Strength: Upper Push & Pull (15 Mins) Deficit Push ups 5 x 10  Inverted Bodyweight Row 5 x 10  8 min Ladder (Open Workout 14.3) 10 Deadlifts  15 Box Jumps  15 Deadlifts  15 Box Jumps  20 Deadlifts  15 Box Jumps 25 Deadlifts  15 Box Jumps 30...
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WOD for 011619

January 15, 20190
Technique: Clean Cycling  Strength: Touch and Go Power Cleans  E2MOM x 4 Rounds 4 power cleans (touch and go) *Increase weight each set.. start @ 50%.. don’t go beyond 80% today Metcon: Within 15 mins…  1 mile run  100 DUs With remaining time find 1RM hang power clean L1: Weighted vest (20/15), 150 DUs L2:...
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WOD for 011519

January 14, 20190
Metcon: 4 Rounds (AMRAP) (4-min Work/4-min Rest)16 Overhead/ Front Rack Lunges (in place)8 Bar over Burpees16 Overhead/Front Rack lunges (in place)8 T2B*Pick-up where you left off, trying to get as many rounds and reps as possible.L1: 115/85, Bar Facing BurpeesL2: 95/65, Bar Over burpeesL3: 75/55, Bar Over burpeesL4: DB Lunges, Burpees
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CFD Intramurals 2019

January 14, 20190
The Strength & Conditioning Open is a worldwide Strength & Conditioning competition crowning the Fittest Man and Woman on Earth. We’ve done it every year at CFD  and it’s lots of fun. Last year, over 145 CFD athletes tried their hand at the Open and participated in Intramurals. There are SCALED divisions, and MORE Masters divisions...
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