Category: Competition

WOD: 1) 7 minute Up Ladder: 3 Overhead Squats Start at one of the following weights, 165/115, 185/135, 225/155, 265/175, 295/195. Barbell it taken from the floor. Reps must be done Unbroken otherwise they don’t count. Men make 10lb jumps after each sets, ladies 5lbs. This is a repeat from 2013 Regionals just with an additional, higher optional starting weight. 2) 20 minute AMRAP: 25/20 Calorie Row 50 Wall Balls 20/14 25/20 Calorie Row 50 Toes-to-bar 25/20 Calorie Row 50 Power Snatch 75/55 25/20 Calorie Row 50 Handstand Push-ups 25/20 Calorie Row 50 Bar Facing Burpees Rest as needed. 3) AQAP: 1500m-1000m-500m Assault Bike 5-3-1 Legless Rope Climbs 15ft Rest as needed. 4) Strict Muscle-up: 10 minute EMOTM Pick a rep count you can maintain for all 10 sets. 5) GHD Sit-ups: 3 sets of 25 Rest 90-120 seconds between sets. 6) 4 sets of: A) Single Arm…

Pre Class: 1) Row: 2000m Rest 3 minutes 1500m Rest 2 minutes 1000m Rest 1 minute 500m Pick a moderate pace for the 2K, drop your pace by 2-3 second for each interval. 2) Snatch Pull + Hang Snatch Pull + Hang Snatch: 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Use straps if you need them/have them. 3) Power Clean + Hang Power Clean + Jerk: 5 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. WOD: 4) Pause Front Squat: 2 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pause for 3 seconds in the bottom of the Squat. 5) Front Squat: 7 Reps Every 3:00 x 3 sets This should be done as a continuation of your Pause Front Squats…

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 energized at the…

* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE…Ticket Sales Close This Wednesday. WOD: 1) Push Jerk: Every 2:00 x 9 sets Sets 1-3 – 7 Reps Sets 4-6 – 5 Reps Sets 7-9 – 3 Reps Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Snatch Push Press: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. Goal should be to Snatch Push Press your Max Snatch for a Triple. 3) Clean Pulls: 3 sets of 6 @ 90% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Reset between each rep, do not perform these T+G. 4a) “Amanda”- 9-7-5 – AQAP: Muscle-ups Squat Snatch 135/95 Rest 5 minutes 4b) AQAP: 30/20 Calories Assault Bike 30 Wall Balls 20/14 30 Toes-to-bar 30 Deadlifts 185/135…

* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE…Ticket Sales Close This Wednesday. Pre Class: 1) 20 minute EMOTM: Odd – 10-20 Cals Ski Erg Even – 1/side Turkish Get-up 70/53 Pick reps/weight you can maintain for all 10 sets. WOD:  2) 2 Power Snatch + 1 Snatch: Every 2:00 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Drop and reset between each rep. Build as heavy as deemed fit. 3) Clean + Front Squat + 2 Jerks: 5 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 4) AQAP: 50-40-30-20-10 Kettlebell Swings 70/53 100-80-60-40-20 Double-unders Extra Work: 5) 21-15-9 – AQAP: Strict Ring Dip Triple-under If you don’t have a Triple-under do a High Box Jump 6) Strict Handstand Push-up: 50 for time Keep track of time and attempts to complete. 7) Strict Chest-to-bar Pull-up: 10…