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Category

Daily Workouts

WOD for 090517

September 4, 20170
Segment 1: Power Snatch 60%/3 70%/3 (75%/3) x 2 Segment 2: Back Squat Work to a Heavy Single Segment 3: AMRAP 18 minutes: 30 Thrusters (Rx: 95/65 S1: 65/45 S2: 45/25) 30 Box Jumps (Rx: 24/20 S1: 20/16 S2: 14/10) 30 Toes to Bar (S1: Knees to Elbows S2: Knee Raises
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WOD for 090417

September 3, 20170
“Liam” For Time: Run 800m w/45lb plate 100 Toes to Bar 50 Front Squats (155/105) 10 Rope Climbs Run 800m w/45lb plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run. U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms...
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WOD for 090317

September 2, 20170
Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: Teams of 3 AMRAP 20 minutes: 12 Calorie Row 10 Kettlebell Swings (70/52) 50’ Walking Lunges
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Kool Aid Club – August 2017

September 2, 2017, 0
Congratulations to our August CFD Kool Aid Clubbers!   Athlete Total Visits Hauver, Megan 34 Ellison, Seth 27 Seiden, Benjamin 25 Ulak, Albert 24 Wilder, Kelly 23 Peace, Josh 23 Swanson, Ashley 23 Shurgin, Amanda 23 Lackford, Brad 22 Mangano, Dino 22 Deeny, Ayumi 22 DeMond, Holly 21 Martinez, Hilton 21 West, Brooke 21 Luz,...
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WOD for 090217

September 1, 20170
Segment 1: EMOM 8 minutes 3 Power Cleans 3 Front Squats 3 Push Jerks (Rx: 155/105 S1: 115/75 S2: 85/55) Segment 2: 400m Run 50 Wall Ball (Rx: 20/14 S1: 16/10 S2: 12/6) 400m Run 35 Deadlift (Rx: 135/95 S1: 105/75 75/45 ) 400m Run 20 Burpee Box Jump Overs (Rx: 24/20 S1: 20/16 S2:...
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WOD for 090117

August 31, 20170
Segment 1: Clean and Jerk Build to Heavy Single Segment 2: Clean Grip Deadlift (110%/2) x 4 *3 second pause in power position Segment 3: “Amanda” For Time: 9 – 7 – 5: Ring Muscle Ups Squat Snatches (135/95)
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WOD for 083117

August 31, 20170
Segment 1: A1) Bench Press 4×10 Increase each set or keep the same weight across A2) Single Arm DB/KB Row 4×10 ea. Treat A1 and A2 as a superset Rest as needed between exercises and between sets Segment 2: For Time: 50/40 Cal Row 75 Air Squats 100 Walking Lunges
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WOD for 083017

August 29, 20170
Segment 1: Power Jerk (70%/5) x 3 (75%/3) x 2 Segment 2: Push Press (75%/5) x 5 Segment 3: AMRAP 5 minutes Run 600m AMRAP Macho Man (135/95) rest 5 minutes AMRAP 5 minutes Run 400m AMRAP Macho Man (155/105) rest 5 minutes AMRAP 5 minutes Run 200m AMRAP Macho Man (185/135) “Macho Man” –...
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WOD for 082917

August 28, 20170
Segment 1: For Time: 10 Snatches (115/80) change weights 8 Snatches (135/95) change weights 6 Snatches (155/105) change weights 4 Snatches (185/135) change weights 2 Snatches (205/145) Segment 2: “Helen” 3 Rounds: 400m Run 21 Kettlebell Swings (52/35) 12 Pullups
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WOD for 082817

August 27, 20170
Segment 1: Snatch Build to Heavy Single Segment 2: Snatch Grip Deadlift (80%/5) x 5 Segment 3: AMRAP 15 minutes 50 Double Unders 20 Burpees 15 Dumbbell Hang Squat Cleans (Rx: 50/35 S1: 35/25 S2: 25/15)
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