Category: Competition

*CVCF 7 Year Anniversary Party HERE WOD: 1) AQAP: 30 Squat Snatch 225/155 Scale as needed, keep it under 10 minutes. 2) AQAP: 10 Muscle-ups 50 Power Cleans 115/75 10 Muscle-ups 50 Shoulder-to-Overhead 115/75 10 Muscle-ups Scale as needed. 3) 3 rounds AQAP: 100 Double-unders 30 Toes-to-bar 10/side Single Arm Dumbbell Overhead Squat 70/50 Scale as needed. 4) 20 minute EMOTM: Odd – Legless Rope Climb Even – Strict Handstand Push-up Pick reps you can maintain for all 10 sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*CVCF 7 Year Anniversary Party HERE WOD: 1) 4 sets of: 4 minutes Assault Bike 3 minutes C2 Row 2 minutes C2 Bike 1 minute C2 Ski Rest 3 minutes Rotate order of movements each round. Keep track of total calories for each set. 2) Clean High-Pull + Above the Knee Hang Clean High-Pull + Above the Knee Hang Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM C+J. Build as heavy as deemed fit. 3) Clean Pull + Above the Knee Hang Power Clean + Front Squat + Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 4) Clean Pull + Above the Knee Hang Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 5) 3 rounds AQAP: 12 Thrusters 135/95 15 Chest-to-bar Pull-ups 400m Run Scale as needed. 6) Barbell Back…

*CVCF 7 Year Anniversary Party HERE 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 to work on a skill (like swimming or rowing), but the effort expended should leave…

*CVCF 7 Year Anniversary Party HERE WOD: 1) Push Jerk + Jerk w/Hold: 7 sets Warm-up as needed. Rest 2-3 minutes between sets. Hold the Split on the Jerk for 5 seconds before recovering. 2) Bench Press: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-5lbs from last week. Sets should be straight weight across. 3) Clean Pulls: 3 sets of 6 @ 110% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. 4) 60 minute AMRAP: 400m Run 100ft Hand-Over-Hang Sled Pull + Push Back 10 Power Snatch 75/55 5 Burpee Bar Muscle-ups 500m Row 30 Russian Swings 35/26 Aerobic effort, Zone 2/3. Scale so all repetitive movements are unbroken. For every second off pace from your first round, perform that total work time on the Ski Erg to finish. 5) Sand Bag Carry: 150m @ 250/200…

*CVCF 7 Year Anniversary Party HERE WOD: 1) 21 minute EMOTM: 1 – 5 Freestanding Handstand Push-ups 2 – 10-20 Calorie Ski Erg 3 – 100ft Heavy Sled Push Pick loading/output you can maintain for all 7 sets. If you don’t have a freestanding HSPU work on head/handstand holds. 2) Snatch High Pull + Above the Knee Hang Snatch High-Pull + Above the Knee Hang Muscle Snatch + Overhead Squat: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM Snatch and build as heavy as deemed fit. 3) Snatch High-Pull + Above the Knee Hang Snatch Pull + Above the Knee Hang Power Snatch: Every 1:00 x 7 sets Continue to build on loading from Part 1. 4) Snatch Pull + Above the Knee Hang Snatch + Overhead Squat: Every 1:00 x 7 sets Continue to build loading from Part 2. 5) Every 5:00…