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Siteplicity

WOD for 010519

January 4, 20190
Saturday January 5th: With a Partner  For Time (15 Min Cap) 15-12-9  DB Single Arm Hang Squat Cleans (Switch arms as needed) -(Partner 1 does 15, partner 2 does 15) Then, 400m Run with DB (Trade DB However)  Immediately into;  21-15-9  Alt. DB Snatch -(Partner 1 does 21, partner 2 does 21) Then, 400m Run...
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WOD for 010419

January 3, 20190
FSkill: Strict HSPU Strength: 3 Rounds for Quality -2 Wall Walks -30 sec Wall Facing Hold  -12-16 alt KB/DB Seesaw Rows Seesaw Rows: https://youtu.be/fX0vah05mns Against 13-mins… For Time:  10 down to 1 Strict Pull-ups Strict HSPU L1: Strict HSPU, Strict Pull-ups  L2: Strict HSPU, Strict Pull-ups (Start on the Round of 9 or 8) (up to 1 Ab-mat)...
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Kool Aid Club – December 2018

January 3, 20190
Congratulations to our December CFD Kool Aid Clubbers!  Our athletes checked in for 2,468 workouts in December! Athlete Total Visits Mangano, Dino 25 Ulak, Albert 22 Tagliafierro, Lidia 21 Timmons, Zachary 20 Shurgin, Amanda 20 James, Matthew 20 Margolin, Alexander 19 Cid del Prado, Rebekah 19 Swaim, Katarina 19 Stracks, Lesley 19 James , Allison...
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WOD for 010319

January 2, 20190
Skill: Double Unders Strength: Every 90 secs x 6 sets (9:00 total) 4 Hang Cleans @ 60-70% AMRAP Double Unders (up to 50) in remaining time Metcon: 4 Rounds for Time15 Toes 2 Bar400 Meter Run12 DB/KB Box Step Overs L1: 15 Toes 2 Bar, 24”/20”, 50/35, 5 RoundsL2: 15 Toes 2 Bar, 24”/20”, 50/35L3: 10...
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WOD for 010219

January 1, 20190
Skill: Rowing & Deadlift Efficiency-Breathing and Bracing through deadlifts-Rowing cadence and sequencing (legs, torso, arms >>>arms, torso, legs)https://youtu.be/nGD0CTE1YlkNo “Strength” EMOM: Strength CardioEMOM:x 5 Mins: Row/Bike 15/12 CalsRest 1:00EMOM:x 5 Mins: 10 Deadlifts @ 50-60% (of 1RM Deadlift)Rest 1:00EMOM:x 5 Mins : Row/Bike 15/12 CalsRest 1:00EMOM:x 5 Mins: 10 Deadlifts @ 50-60% (of 1RM Deadlift) L1:...
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WOD for 10119

December 31, 20180
New Years Workout: Teams of 3: 1 Works/2 rests 15 min. to get as far as possible… 40 OHS (95/65) 30 Pull-Ups 40 OHS (115/80) 30 C2B Pull-Ups 40 OHS (135/95) 20 Bar Muscle Ups AMRAP OHS (155/105) L1: (115/80)(135/95)(155/105)(175/115) L2: (95/65)(115/80)(135/95)(155/105) L3: (65/45)(75/55)(95/65)(115/80), RIng Rows, Pullups, C2B L4: Goblet Squats (same weight each time)(KBS/Ring...
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WOD for 123118

December 30, 20180
Skill: Snatch  Strength: 1 Rep Max: Snatch (Compare to 10/8/18)15-20-mins to build up to a 1RM Snatch with good technique Metcon: 2 Rounds… (Compare to 10/8/18) For Individual Scored Times..(6 min Cap Per Round) (6 Mins rest b/w rounds)250 Meter Row10 Burpees20 Thrusters10 Burpees250 Meter Row A Group Starts @ Minute 0:00-6:00B Group Starts @...
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WOD for 122818

December 27, 20180
Skill: Deficit Deadlifts  Strength:  Every (4)-mins for (4) rounds… All (3) stations within the (4)-mins 15 HEAVY Unbroken Russian Kettlebell Swings  10 Close Grip Bench Press (Light-ish Weight)  5 (Moderate-Heavy) Deficit Deadlifts with TEMPO  (Stand on 45lb. Plate: Regular Up, 3-seconds Down)  Metcon: Against (12)-mins…(8) Rounds for Time: 8 Pull-ups  8 Single Arm DB Push-Press (Switch...
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WOD for 122718

December 27, 20180
Mobility: Mobilize for Front Squats  Strength: Front Squat 2 x 1 – 2 (100%)  1 Set of Max Effort (100%)  Metcon: 10 min AMRAP  100m Run  6 HSPU  3 Power Cleans  Each new Round: Add 10/5lbs L1: SHSPU, Add 20/10lbs, Start at 135/95 L2: 3 SHSPU (*Scale with Ab-mat, but keep Strict), Add 10/5lbs, Start...
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WOD for 122618

December 25, 20180
In Teams of 2: Against 28-mins…FOR TIME: (1 person works/1 person rests)  2 Rounds: 50 Cal. Bike or Row  25 Hang Power Cleans  -immediately into- 2 Rounds:  50 Wallballs  10 D-Ball Over the Shoulder -immediately into- 2 Rounds:  50 DB Snatches  10 Rope Climbs  L1: Can only switch once for EACH NEW Rd., 50/35, 20/14,...
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