Category: Competition

*CVCF 7 Year Anniversary Party HERE WOD: 1) Run – 4 sets of: 800m Easy 400m Moderate 200m Fast Rest 3 minutes Focus on consistent paces on each set. 2) Back Squat: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Start a little heavier than last week. Build as heavy as deemed fit. 3) Front Squat: 5 Reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats. Start a little heavier than last week. Build as heavy as deemed fit. 4) 7 minute Up Ladder: 3 Deadlifts 315/205 3 Box Jump Overs 30/24 Workout is perform 3+3, 6+6, 9+9, and so on until 7 minutes is up. 5) Glute Ham Raise: 5 sets of 5 Rest 90-120 seconds between sets. Add load/assistance as deemed fit. 6) Front Foot Elevated Top/Bottom Kettlebell Reverse Lunge: 4 sets of 6/side Rest 90-120 seconds between sets. Heavy as possible. Hold one Kettlebell at…

*CVCF 7 Year Anniversary Party HERE WOD: 1) 14 minute EMOTM: Odd – 10 T+G Power Clean 115/75 Even – 1 Heavy Squat Clean Scale loading as needed for T+G so they are smooth, fast, and all done unbroken. For the Heavy Clean build as deemed fit. 2) AQAP: 21 Overhead Squats 135/95 12 Muscle-ups 500m Ski Erg 15 Overhead Squats 135/95 9 Muscle-ups 500m Ski Erg 9 Overhead Squats 135/95 6 Muscle-ups 500m Ski Erg Scale as needed. 3) AQAP: 50 Handstand Push-ups 100m Sled Drag 205/140 60 Toes-to-bar 100m Sled Drag 205/140 70 Alternating Pistol Squats Scale as needed. 4) Weighted Pull-up: 4 sets of 3 Rest 90-120 seconds between sets. Heavy as possible. 5) L-Sit: Accumulate 2 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*CVCF 7 Year Anniversary Party HERE WOD: 1) 30 minute EMOTM: 1 – 15/12 Calorie C2 Row 2 – 15/12 Calorie C2 Ski 3 – 15/12 Calorie C2 Bike Scale appropriately so that these are about 40 seconds efforts with your HR in Zone 3. This should be a moderate pace, not easy, not crushing, something that you could continue for another 30 minutes if needed. 2) Halting Clean High-Pull + High 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 + High-Hang Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 4) Clean Pull + High-Hang Clean + Split Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 5) 3 rounds AQAP: 400m Run 15 Power…

*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) Jerk: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 2) Jerk Recovery: 3 sets of 3 @ 100%> Warm-up as needed. Rest 2-3 minutes between sets. Perform off blocks. 3) Bench Press: 5 sets of 5 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. No heavier, no lighter, this will be a basic linear progression adding load each week. 4) Clean Pull: 4 sets of 3 @ 110-120% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. 5) 60 minute AMRAP: 30 Bear Hug Medball Box Step-ups 30/20 @ 24/20 10 Ring Push-ups 400m Run 12 Thrusters 95/65 12 Bar Facing Burpees 500m Row Perform at aerobic/sustainable pace. Record time of each round. Goal is consistent paces. For every second your rounds are…