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Siteplicity

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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WOD for 011419

January 13, 20190
Skill: HSPU  Drills Efficiency  Positioning  Strength: 9 min EMOM 1 – Strict Press 8x @ 65% 2 – Farmer carry holds 3 – HS Holds Metcon: 5 x (90 sec work / 30 sec rest) 20/16 Calorie Row Max Handstand Push-ups L1: 24/20 cals, Deficit HSPU L2: 20/16 cals, HSPU L3: 16/12 cals, Kipping HSPU...
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WOD for 011119

January 10, 20190
Snatch Technique -Snatch balance W/ Bar 3 x 5 -Moving Feet Drill Strength: Power Snatches 10 Min EMOM 3 Power Snatches @ 50-60% **touch & go** Metcon 4 x 3 Min AMRAP/1 Min Rest 12 Alt. Dumbbell Snatches 6 Burpee Box Overs L1: KB 50/35, 24″/20″, 8 BBO L2: 50/35, 24″/20″ L3: 35/20, 20″/16″ or...
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WOD For 011019

January 9, 20190
Skill: Mobilize for Squats  Strength: 1 Rep Max Back Squat Metcon: 3 Rounds for Max Reps1-min-Front Squat1-min-Toes-to-Bar1-min- 200m Run1-min-Rest L1: 115/85, T2BL2: 95/65, T2BL3: 65/45, K2C, 100m Run L4: DBs, Sit-Ups, 100m Run
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WOD for 010919

January 8, 20190
Skill: 6-min TABATA— Plank Front Right Side Left Side Strength: Floor Press 3 x 10 @ 60-70% (Superset) Strict Pull-Ups/Banded Strict 3 x Challenging Set *Pick a number that is challenging, keep it the same across the 3 sets. Metcon: Against 12-mins…3 Rounds For Time 250m Row 15 Wall Balls 3 Over The Shoulders (Sandbag/D-Ball)...
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WOD for 010819

January 7, 20190
Skill: Clean & Jerk Technique No Strength – Just Warm Up for WOD Metcon: For Time: 28 Min Cap 3 Rounds 100 Double Unders 5 Bar Muscle-Ups 5 Shoulder 2 Overhead (starting C&J weight) -Then- 9 Clean & Jerk 7 Clean & Jerk 5 Clean & Jerk 3 Clean & Jerk 1 Clean & Jerk...
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WOD for 010719

January 6, 20190
Skill: Rope Climb Technique Strength: Wall Sit/Goblet Squat 6 Sets of each Movement alt. each set – 30 Sec Work/30 Sec rest (12 total minutes) Front Rack Wall Sits (double KB or DB) Heavy Goblet Squats Metcon 11 Min AMRAP 100m Single Arm Farmer Carry (DB/KB) 6 Goblet Reverse Lunges (per leg) 2 Rope Climb...
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