Category: Burn

*Spring Events at CVCF HERE WOD: 1a) 0:00 – 8:00 – 1 set @ Each Machine: 30 seconds Easy 30 seconds Moderate 30 seconds Hard 30 seconds Rest/Transition Approached at appropriate paces to get yourself warmed-up. 1b) 8:00 – 32:00 – 5:00 AMRAP/1:00 Rest – 1 set @ Each Station: 50/40 Calories Then…AMRAP… 10 Box Jumps 24/20 5 Strict Knees-up/Toes-to-bar Perform the allotted calories. In the remaining time AMRAP the Box Jumps and Strict Knees-up/Toes-to-bar. 1c) 32:00 – 50:00 – 4:00 AMRAP/:30 Rest – 1 set @ Each Station: Max Effort Handstand Hold + Max Calories Bike Erg Max Effort Ring Dip Support + Max Calories Ski Erg Max Effort Handstand Hold + Max Calories Assault Bike Max Effort Ring Dip Support + Max Calories Rower For this piece perform a Max Effort hold, in the remaining time in the 4 minute window accumulate as many…

*Spring Events at CVCF HERE WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 5 Scapula Push-Up 5 Shoulder Plank Taps 5 MedBall S/L RDL 5 MedBall Reverse Lunges (Per Leg) 5 MedBall Press 10 Burpees Slow controlled tempo on the 5 rep movements for warm-up positional work. Push the Burpees to get your heart rate up. 1b) 11:00 – 18:00 – Every 1:00 x 7 sets: 7 Dumbbell Deadlifts Max Wall Balls Pick a moderate loading for the Dumbbells, goal should be at least 15 Wall Balls per minute. 1c) 20:00 – 36:00 – 3:00 ON/1:00 OFF – AMRAP: 10 Dumbbell Squat Clean Thrusters 10 Push-ups 10 Dumbbell Front Rack Reverse Lunges 10 Burpees Perform this as a pick-up where you left off. 1d) 36:00 – 45:00 – 9 minute AMRAP: 18 Medball Russian Twists 14 Hollow Rocks 18 Supinated Banded Pull-Aparts Trunk/Accessory work to finish….

*Spring Events at CVCF HERE WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 3 Inchworm + Push-ups 9 Sumo Stance Slow Air Squats 50 Single-unders Focus on position, stretch, and activation on the Inchworms and Sumo Squats. 1b) 6:00 – 26:00 – 20 minute AMRAP: 20 Single Arm Dumbbell Overhead Lunge 20 Kettlebell Swings 20 Tuck Crunches Every 5:00 Perform 1 minute Max Calories Ski/Bike/Row/Run Workout starts on the machine for 1 minute, and then again at 5, 10 and 15 on the clock. For the Lunges perform 10 with the Dumbbell in one hand, and then switch to 10 in the other hand. 1c) 28:00 – 38:00 – Every 1:00 x 10 sets: Odd – 10 Dumbbell Power Snatch + 10 Air Squats Even – 10 Dumbbell Power Clean + 10 Dumbbell Push Press Alternate each minute between the two couplets. If you’re not…