Power: Monday, April 26th, 2021
WOD: 1a) 0:00 – 5:00 – 5 sets of :40 ON/:20 OFF: Station 1- Single-unders Station 2 – Kettlebell or Barbell Romanian Deadlift Station 3 – Banded Face Pulls Station 4 – Single Unders Station 5 – Ball Slams Get some blood flowing and get yourself ready for the day. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Pause At Knee Deadlift + 3 High Box Jumps Warm your Deadlift up to around 60% of your 1RM to start…this should be a fine loading to start at with a hold. Pause at the knee for a FULL 3 seconds on each rep, and control the bar all the way to the floor, not just back to the knee and then let go. No Touch-and-Go, start each rep from a dead stop on the floor. Build loading as deemed fit each set. Start…
CVCF 4.0 + New Staff
I hope you are all having a fabulous weekend and got the opportunity to get outside and enjoy some of that beautiful sunshine yesterday. It’s hard to believe that we’ve already surpassed a year on our initial shut-down and quarantine, and we’re already coming up on a year of when we were officially allowed to re-open CVCF. To say it’s been a tiring and anxiety ridden time for us is a bit of an understatement, but we’ve thankfully been able to push through, learn, compromise, help and receive help however we can to get through what has certainly been the most difficult time in many of our lives. With more and more people in our state getting vaccinated every day, and from what I can tell from our community, we seem to have a pretty high vaccination rate, which combined with the high…
Power: Saturday, April 24th, 2021
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 Inchworm + 2 Shoulder Plank Taps 5/side Single Leg Romanian Deadlift w/KB/DB 10 Box Step-ups 15 Hollow Rocks Get yourself prepped and warm! 1b) 12:00 – 45:00 – AMRAP: 100/80 Calories Ski/Bike/Row 80 Kettlebell Swings 53/35 60 Wallballs 20/14 40 Alternating Single Arm Dumbbell Hang Clean and Jerk 35/25 20 Alternating Single Arm Dumbbell Devils Press 35/25 Scale as needed. If you’re on an Assault Bike scale the Calories to 80/64 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Sport: Saturday, April 24th, 2021
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 Inchworm + 2 Shoulder Plank Taps 5/side Single Leg Romanian Deadlift w/KB/DB 10 Box Step-ups 15 Hollow Rocks Get yourself prepped and warm! 1b) 12:00 – 45:00 – AMRAP: 100/80 Calories Ski/Bike/Row 80 Kettlebell Swings 70/53 60 Wallballs 20/14 40 Alternating Single Arm Dumbbell Hang Clean and Jerk 50/35 20 Alternating Single Arm Dumbbell Devils Press 50/35 Scale as needed. If you’re on an Assault Bike scale the Calories to 80/64 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Saturday, April 24th, 2021
WOD: 1) Every 1:00 x 60 sets: Station 1 – 50 seconds Assault Bike @ Wattage = 175/160% of Bodyweight Station 2 – 15 Kettlebell Swings 70/53 Station 3 – 10 Bar Facing Burpees Station 4 – 15 Wall Balls 20/14 Station 5 – 10-15 V-Ups Station 6 – 10 Dumbbell Box Step-Overs 50/35 @ 24/20 Scale load and volume as needed. All your movements should be unbroken for all sets, and they should all be unbroken with ample reps in the tank. This should be a moderate intensity piece. Rotate through the 6 movements for 10 rounds. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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