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Siteplicity

WOD for 11/8/18

November 7, 20180
Strength: Split Squat/ Good Morning/Side Plank 4 sets: 8 Back Rack Split squats ea/ 8 Good Mornings :30 sec side plank ea/ *Rest as needed b/w sets   Metcon: Against 13 Minutes… 40-30-20-10 Abmat Situps 30-20-10-5 Wallballs Run 100 M After Each Round (finishes on the run)   L1: 225/155, (30/20) L2: 185/135, (20/14) L3:...
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WOD for 11/7/18

November 6, 20180
Strength: Strict Press 10-8-6-4-2 *Increase weight each set   Conditioning EMOTM x 15 Minutes 1) Row 200/150 Meters 2) 10 DB or KB Front Squats (Open Style) 3) 8 Box Jumps   L1: 70/50, (30″/24″), 250/200m L2: 50/35, (24″/20″) 200/150 m L3: 35/25, (20″/16″) 150/100 m L4: 25/20, Plate Jumps, 150/100m
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WOD for 11/6/18

November 5, 20180
Skill:Toes 2 Bar   Metcon: 5:00 on/2:00 off x 5 Sets 400 M Run 15 T2B AMRAP “DT”   1 Round of “DT” = 12 DL, 9 HPC, 6 S2OH   Score is total rounds of DT at the end of all 5 “Sets”   L1: 155/105, T2B L2: 135/95, T2B L3: 10 T2B or...
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WOD for 110518

November 4, 20180
Flexy Time: Squat Mobility   Strength: Back Squat 2 x 8 @ 70% 1 Max Effort Set   Metcon 7 Minute AMRAP 20 Air Squats 18 KBS 16 Single Arm KB Box Step Overs (any style hold)   *100 M Penalty for every time the KB is put down outside of Airsquats   L1: 70/52,...
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WOD for 110318

November 3, 2018, 0
Saturday November 3rd:  Partner Workout! 10-min Ladder… (Trading Movements)  100m Sprint!  3 OHS   3 Ball Slams 100m Sprint!   6 OHS   6 Balls slams  100m Sprint!  9 OHS  9 Ball slams 100m Sprint!  12, 12; etc…  L1: 135/95, 50/35 (slamball) L2: 95/65, 40/25 (slamball) L3: 75/55, 30/20 L4: DB Squats (Open Style: Front...
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WOD for 110318

November 2, 20180
*10th Anniversary Party!!!!* This Saturday (11/3) from 7PM- whenever we get shut down, we will be having our 10th anniversary party at CFD. There will be food, drinks, and lots of fun and dancing! If you haven’t already, please RSVP using the link below. Hope to see you all there!! l.php
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WOD for 110218

November 1, 20180
*10th Anniversary Party!!!!* This Saturday (11/3) from 7PM- whenever we get shut down, we will be having our 10th anniversary party at CFD. There will be food, drinks, and lots of fun and dancing! If you haven’t already, please RSVP using the link below. Hope to see you all there!! l.php   Skill: HSPU  ...
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WOD for 110118

October 31, 20180
*10th Anniversary Party!!!!* This Saturday (11/3) from 7PM- whenever we get shut down, we will be having our 10th anniversary party at CFD. There will be food, drinks, and lots of fun and dancing! If you haven’t already, please RSVP using the link below. Hope to see you all there!! l.php Technique: Hang Clean Pull/Power...
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WOD for 103118

October 30, 20180
*10th Anniversary Party!!!!* This Saturday (11/3) from 7PM- whenever we get shut down, we will be having our 10th anniversary party at CFD. There will be food, drinks, and lots of fun and dancing! If you haven’t already, please RSVP using the link below. Hope to see you all there!! l.php   Mobility: Mobilize for...
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WOD for 103018

October 29, 20180
*10th Anniversary Party!!!!* This Saturday (11/3) from 7PM- whenever we get shut down, we will be having our 10th anniversary party at CFD. There will be food, drinks, and lots of fun and dancing! If you haven’t already, please RSVP using the link below. Hope to see you all there!! l.php Strength: (12)-min EMOM Station...
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