Category: Competition

* New Programming Block Here ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE Pre Class: 1) 20 minute EMOTM: Odd – 15/12 Calories Rowed Even – 2-3/side Single Arm Dumbbell Squat Snatch 100/70 Pick reps weights you can maintain for all 10 rounds.   WOD: 2) Power Snatch + Hang Power Snatch: Every 1:00 x 10 sets Warm-up as needed. Star around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) Overhead Squat: 3 sets of 3 Rest 90-120 seconds between sets. Heavy as possible. All at at least 75% of your 1RM or heavier. 4) 30-20-10 – AQAP: Toes-to-bar Wall Balls 30/20 Extra Work: 5) 4 rounds AQAP: 5 Burpee Muscle-ups 3 Rope Climbs 15ft Scale as needed. 6) Strict Handstand Push-ups: 50 for time Goal should…

* New Programming Block Here ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE Pre Class: 1) Power Clean: 1 Rep Every 1:00 x 12 sets @ 75%> Warm-up as needed. Build as heavy as deemed fit. No dropping wide, focus on getting down, not out. 2) Clean Pull: 3 sets of 3 @ 100%> Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. WOD: 3) Front Squat: 7 reps Every 2:30 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 4) Barbell Back Rack Lunges: 7/side Every 2:30 x 3 sets This should be done as a continuation of your Front Squats starting at 12:30 on the clock. Start around 30-40% of your 1RM Back Squat and build as deemed…

* Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD:  1) Snatch: 1 Rep Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 90-80-70 Double-unders 9-8-7 Muscle-ups 9-8-7 Dumbbell Squat Clean Thrusters 70/50 Rest 10 minutes 4) AQAP: 500/450 Meters Rowed 50 Chest-to-bar Pull-ups 1000/900 Meters Rowed 30 Alternating Pistol Squats 2000/1800 Meters Rowed 20 Deficit Kipping Handstand Push-ups 8″ For Kipping HSPU use two 45lb Bumper Plates with an Abmat in the Center 5) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work…

* Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD: 1) Deadlift: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 7 minute Up Ladder: 3 Squat Snatch 95/65 3 Toes-to-bar Work goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 3) Sled Drag: 8 x 50m Rest 60 seconds between sets. Heavy as possible. 4) 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

* Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey 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…