Category: Competition

*CVCF 7 Year Anniversary Party HERE WOD: 1) 21 minute EMOTM: 1 – 5-10 Triple-unders 2 – 10-20 Calories Ski Erg 3 – 5-10 Strict Toes-to-bar Pick reps/output you can maintain for all 7 rounds. Use stall bar if you have one. 2) Halting Snatch High-Pull + High-Hang Muscle Snatch + Snatch Balance: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM and build as heavy as deemed fit. For the Halt hold just below the knee for 3 seconds. 3) Snatch Pull + High-Hang Power Snatch + Overhead Squat: Every 1:00 x 7 sets Continue to build loading from Part 1. 4) Snatch Pull + High-Hang Snatch: Every 1:00 x 7 sets Continue to build loading from Part 2. 5) Every 5:00 x 10 sets: 9 Alternating Dumbbell Snatch 70/50 12 Chest-to-bar Pull-ups 15/10 Calorie Assault Bike Sprint efforts, get after it and go hard….

*CVCF 7 Year Anniversary Party HERE Pre Class: 1) Run – 6 sets of: 800m Easy Rest 30 seconds 100m Sprint 100m Walk No rest between sets. WOD: 2) Front Squat: 7 Reps Every 2:30 x 4 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Back Squat: 7 Reps Every 2:30 x 4 sets Continue from your Front Squats, adding load as deemed fit. 4) 4 rounds AQAP: 20 Power Cleans 95/65 40 Air Squats 60 Double-unders Extra Work: 5) Dumbbell Bulgarian Split Squats: 4 sets of 6/side Rest 2-3 minutes between sets. Heavy as possible. 6) Glute Ham Raise: 5 sets of 5 Rest 90-120 seconds between sets. Add load/assistance as deemed fit. 7) Sled Drag: 400m @ Bodyweight Should be continuous movement, if you can’t, scale loading appropriately. 8) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed…

*Membership Price Changes HERE WOD: 1a) 0:00-15:00 – 10 minute AMRAP: 15 Burpee Box Jump Overs 24/20 15 Wall Balls 30/20 Walk during rest period. Scale as needed. 1b) 15:00-30:00 – 10 minute AMRAP: 12/8 Calories Assault Bike 12 Shoulder-to-Overhead 135/95 Walk during rest period. Scale as needed. 1c) 30:00-45:00 – 10 minute AMRAP: 9 Strict Handstand Push-ups 9 Hang Power Cleans 135/95 Walk during rest period. Scale as needed. 1d) 45:00-60:00 – 10 minute AMRAP: 6 Bar Muscle-ups 6 Deadlifts 315/205 Goal for this entire piece should be to work on your pacing and to actively recover during the 5 minute rest. Work on your round times, try and keep things within each AMRAP as consistent as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Membership Price Changes HERE Pre Class: 1) Row: 10K @ Zone 2-3 Not a crushing pace, moderate breathing. WOD: 2) 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) Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 4) Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 5) 3 rounds AQAP: 400m Run 21 Dumbbell Thrusters 35/25 7 Burpee Muscle-ups Extra Work: 6) Sandbag Squat: 5 sets of 10 Rest 2-3 minutes between sets. Focus on positioning/quality over max loading. 7) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Membership Price Changes 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 you feeling…