Category: Competition

*CVCF Stowe Bowl HERE **New Squat Cycle HERE ***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. WOD: 1) 7 minute Up Ladder: 7 Strict Handstand Push-ups Every 7 reps add a 10lb plate on each side to start building a deficit. 2) Every 1:30 Until Failure: 7 Deadlifts 185/135 5 Hang Power Cleans 185/135 3 Shoulder-to-Overhead 185/135 Every round at 10/5 until you’re no longer able to complete the work in the minute. 3) AQAP: 50 Wall Balls 20/14 5 Legless Rope Climbs 15ft 150 Double-unders 25 Burpee Box Jump Overs 24/20 75 Chest-to-bar Pull-ups 50 Wall Balls 20/14 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*CVCF Stowe Bowl HERE **New Squat Cycle HERE ***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. WOD: Session A: 1) Every 1:00 x 12 sets: 1 Low Hang Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Every 1:00 x 12 sets: 1 Low Hang Clean Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 5 sets of: 3 Front Squats + 1 Jerk Warm-up as needed. Build to a heavy set for the day. Rest 2-3 minutes between sets. 4) Back Squat – 5 sets for Max Reps: :20 Back Squats 225/155 1:40 Rest Scale loading as needed to something you can move up and down without having to pause. Make sure you setup and take the bar from the rack in a manner so that you…

*CVCF Stowe Bowl HERE **New Squat Cycle HERE ***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity…

*Day Classes Cancelled today. Open gym from 5:30 AM-1:00 PM. Evening classes on as normal. **CVCF Stowe Bowl HERE ***New Squat Cycle HERE ****2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. WOD: Session A: 1) 5 sets of: 2 Strict Press + 4 Push Press Rest 2-3 minutes between sets. Build as heavy as deemed fit. 2) Every 3:00 x 5 sets: 7 T+G Power Clean + Push Jerk Reference last week for loading. Build as heavy as deemed fit. 3) 5 rounds AQAP: 50ft Handstand Walk 15 Calories Rowed 9 Strict Ring Dips Scale as needed. Handstand Walk must be done in 25ft unbroken segments. 4) Incline Dumbbell Bench Press: 4 sets of 20 Rest 2-3 minutes between sets. Heavy as possible. Session B: 1) 40 minute EMOTM: 1 – 10-20 Calories C2 Bike @ Damper 1 2 – 10-15 Box Jump Overs…

*CVCF Stowe Bowl HERE **New Squat Cycle HERE ***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. WOD: Session A: 1) Every 3:00 x 5 sets: 1-5 Ring Swings + 1-5 Muscle-ups + 1-5 Strict Ring Dips Pick a quantity of reps you can maintain for an unbroken complex for 5 sets. 2) Strict Chest-to-bar Pull-up w/Pause: 4 sets of 6 Rest 2-3 minutes between sets. Pause with chest at the bar for 2-3 seconds. Use assistance or add load as needed. 3) Supinated EZ-Bar Cable Pull Downs: 3 sets of 30 Rest 90-120 seconds between sets. Use a load that allows strict movement for the first 20 reps, and then use your full body for the last 10 or so. 4) Ski Erg: 10 x 500m Rest 60 seconds between intervals. Goal is fastest maintainable pace. Session B: 1) Heavy Set for Day +…