Category: Competition

* 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) Overhead Squat: Establish a 1RM Warm-up as needed. Rest as needed between sets. Keep this to no more than 7 lifts at 80% or heavier. 2) Bench Press: Establish a 1RM Warm-up as needed. Rest as needed between sets. Keep this to no more than 7 lifts at 80% or heavier. 3) For Max Calories: 20 minute Assault Bike for Calories 20 minute Row for Calories 20 minute Ski for Calories Perform this on a 60 minute running clock, switching every 20 minutes, transition quickly. 4) Dumbbell Overhead Tricep Curl: 100 reps for time Pick a weight you can do 30 or so reps to start. 5) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results…

* 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 – 20/15 Calories Rowed Even – 10 Wall Balls 30/20 Pick reps/weights you can maintain for all 10 rounds. WOD: 2) Power Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.  3) Power Clean and Jerk: 1 Rep Every 1:00 x 10 sets This is done as a continuation of the Snatches. Start around 60% of your 1RM. Build as heavy as deemed fit.  4) 10-9-8…3-2-1 – AQAP: Chest-to-bar Pull-ups Kettlebell Swings 70/53 Box Jump Overs 24/20 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE A classic if you haven’t seen it, crazy to see where everything started.

* Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and fill out the survey HERE WOD: 1) Back Squat: Every 2:30 5 @ 60-65% 5 @ 65-75% 2×5 @ 70-80% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 2) Front Squat: Every 2:00 5 @ 60-70% 5 @ 65-75% 2×5 @ 70-80% This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 3) 10 minute AMRAP: 10 Power Cleans 135/95 10 Alternating Front Rack Lunges 135/95 50 Double-unders Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side…

* Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and fill 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: 21 Overhead Squats 135/95 30 Toes-to-bar 15 Power Snatch 135/95 20 Toes-to-bar 9 Hang Squat Snatch 135/95 10 Toes-to-bar Rest 10 minutes 4) 4 rounds AQAP: 400m Run 7 Burpee Muscle-ups Rest 10 minutes 5) Deficit HSPU: 30 for time You choose the deficit and whether or not to do strict or kipping. 6) 3 rounds AQAP: 30 Good Mornings 95/65 30 Abmat Sit-ups Scale down the Good Morning volume if you haven’t…

* Join us this Friday Evening for the Final Open Workout. Redline will be up for any new gear needs, and there will be beer and pizza. ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and fill out the survey HERE WOD: 1) 21-18-15-12-9-6-3 – AQAP: Thrusters 95/65 Bar Facing Burpees For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE