Author: Jade

WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format,…

* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE…Ticket Sales Close This Wednesday. WOD: 1) 14 minute EMOTM: 3 Push Press 10-20 Push-ups Start around 60-70% of your 1RM Push Press and build as heavy as deemed fit. For the Push-ups pick a rep count you can maintain for all 7 sets. Focus on absolutely perfect positioning. 2) AQAP: 30/20 Calories Bike/Row/Ski 30 Wall Balls 14/8 30 Knees-up 30 Kettlebell Deadlifts 53/35 30 Burpees 30 Kettlebell Deadlifts 53/35 30 Knees-up 30 Wall Balls 14/8 30/20 Calories Row/Bike/Ski Extra Work: 3) 4 rounds AQAP: 100ft Farmers Carry 100ft D-Ball Bear Hug Carry You choose the weights. Dumbbells are harder to carry than Kettlebells. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE