Author: Jade

* Join us Next Friday for the CrossFit Open with Fit Vine Wine for a Wine Tasting WOD: 1) Snatch: 2 Reps Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. Drop and reset between reps. 2) Clean + 2 Jerks: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk. 3) 10 minute AMRAP: 5 Chest-to-bar Pull-ups 10 Deadlifts 185/135 20 Wall Balls 20/14 Extra Work: 4) Toes-to-bar: 10 minutes Practice Work on any facet of a Kipping Knees-up/Knees-to-armpits/Toes-to-bar. 5) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Because I know we’ve got tons of riders at CVCF…get pumped…

* Join us Next Friday for the CrossFit Open with Fit Vine Wine for a Wine Tasting WOD: 1) Back Squat: Every 2:30 5 @ 60-70% 3 @ 65-75% 2 @ 75-85% 2 @ 85-95% 1 @ 90-100% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 2) Front Squat: Every 2:00 5 @ 60-70% 4 @ 70-80% 4 @ 75-85% 4 @ 80-90% This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 3) 9 minute AMRAP: 15 Air Squat Squats 12 Box Jump Overs 24/20 9 Hang Power Cleans 75/55 Extra Work: 4) Single Leg Hip Thrusts: 3…