Author: Jade

* This Weeks Schedule Here ** Support Our Athletes and Win A 1 Year Membership to CVCF Here WOD: 1) “Bull” – 2 rounds AQAP: 200 Double-unders 50 Overhead Squats 135/95 50 Pull-ups 1 Mile Run Big part of the workout remember there is a lot going on with this movement For results post time to complete Met-con along with any scaling used. Have a great 4th of July. Post Results/Thoughts To Comments  

* This Weeks Schedule Here ** Support Our Athletes and Win A 1 Year Membership to CVCF Here WOD: 1) Deadlift: 5 x 5 @ 75% of 1RM Warm-up to your working sets appropriately. Example for someone starting at 315lbs, 45×20, 135×10, 185×5, 225×3, 275×2, then working sets. Everyone is different, but make sure you warm-up appropriately. Don’t deviate from 75%, you should use this weight for all 5 working sets. Rest 2-3 minutes between sets. 2) 15 minute AMRAP: 15 Wall Balls 20/14 15 Push-ups 15 Box Jumps 24/20 15 Ball Slams Extra Work: 3) Bar Muscle-up: 3 x Max Reps If you can’t do at least 5 reps then do 10 minutes EMOTM. Rest 2 minutes between sets. 4) Dumbbell Piston Press: 4 x 6-8 reps/side Rest 2 minutes between sets. Heavy as possible. 5) Reverse Hyper: 3 x 20 reps Rest 90 seconds between sets. Heavy as…

* This Weeks Schedule Here ** Support Our Athletes and Win A 1 Year Membership to CVCF Here WOD: 1) Snatch: 2×1 @ 60%, 2×1 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90% Warm-up as needed. Upon starting your working sets, rest no more than 90 seconds between lifts. These are all full Squat. 2) Clean and Jerk: 2×1 @ 60%, 2×1 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90% Warm-up as needed. Upon starting your working sets, rest no more than 90 seconds between lifts. These are all full Squat and Split Jerk. Love the intensity, and holy speed 3) AQAP: 100 Burpees Extra Work: Depending on how the Extra Work builds into the days program don’t be afraid to build it into your warm-up if you arrive to class early. 4) Reverse Hyper Hold: 5 x 5 for 5 seconds Rest 90…

* This Weeks Schedule Here ** Support Our Athletes and Win A 1 Year Membership to CVCF Here WOD: 1) Back Squat: 5 @ 70%, 3 @ 80%, 2 @ 85%, 1 @ 90%, 4×1 @ Weight As Deemed Fit Warm-up as needed to your first working set. Upon starting work to keep your rest to no more than 90 seconds between sets. Your final 4 singles can be at any weight you’d like, if you’re feeling strong after the 90% continue to go up, if it’s not your day, stay there or go lighter. 2) 3 rounds AQAP: 7 Muscle-ups, 15 Shoulder-to-Overhead 400m Run Sub for Muscle-ups will be 10 Pull-ups and 10 Push-ups per round Extra Work: Extra Work does not have to be perform after the workout. It could also be used to build into your warm-up depending on what the days…