Category: Competition

* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 Pre Class: 1) Muscle Snatch: Quickly Build to a Heavy Single Spend around 10 minutes building to a heavy Single. No more than 1 failed rep. 2) Clean + Front Squat + Jerk: A – 1+3+1 @ 75% x 3 sets B – 1+3+1 @ 80% x 2 sets C – 1+2+1 @ 85% x 1 set Warm-up as needed. Clean is Full Squat and Jerk is Split. % based off of your Clean and Jerk. WOD: 3) Bench Press: 3 Reps Every 1:30 for 10 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. 20 rep Cap for the Max…

* Holiday Schedule HERE Pre Class: 1) 20 minute EMOTM: 10/8 Cals Assault Bike + 10 Wall Balls 20/14 Both movements on the minute. Scale reps as needed to be able to complete this with around 15 seconds of rest to start. If you fail a round, take a minute off, and adjust reps accordingly. WOD: 2) Snatch: 20 minute EMOTM A – Minutes 1-5 @ 70% B – Minutes 6-10 @ 75% C – Minutes 11-15 @ 80% D – Minutes 16-20 @ 80% or heavier Warm-up as needed. All reps Full Squat. If for whatever reason 80% isn’t there, go back down and hit clean, solid lifts. 3) 7 minute Up Ladder: 3 Strict Handstand Push-ups 3 Squat Snatch 135/95 Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 4) Chest-to-bar Pull-ups: 50 for time No sets smaller than 5 reps. If…

* Holiday Schedule HERE Pre Class: 1) Jerks: 4 sets of 3 @ 80-85% Warm-up as needed. Rest 2-3 minutes between sets. 2) Clean Pulls: 3 @ 100%, 2 sets of 3 @ 110% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. WOD: 3) Front Squat: 3 Reps Every 1:30 for 10 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 11/9/15 for loading. 4) 3 rounds AQAP: 75 Double-unders 50 Abmat Sit-ups 10 Hang Squat Cleans 135/95 Extra Work: 5) Reverse Hyper: 3 sets of 20…

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE WOD: 1) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split. 3a) At 0:00 – 12-9-6 – AQAP: Squat Cleans 225/155 Muscle-ups 3b) At 20:00 – 10 minute AMRAP: 20 Wall Balls 30/20 10 Strict Handstand Push-ups Scale reps/loading for part 1 so it’s done within 15 minutes. For Part B, scale the Handstand Push-ups accordingly so you can hit the reps relatively quickly. 4) 7 minute AMRAP: 10 Chest-to-bar Pull-ups 10 Toes-to-bar If your hands are cooked, perform this as strict movements. 5) Bar Dips: 10-8-6-4-2 Rest 90-120 seconds between sets. Heavy as…

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE Pre Class: 1) Power Snatch: 2 @ 50%, 2 @ 60%, 2 @ 70%, 1 @ 75%, 5 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Drop and reset between the doubles. 2) Power Clean + Push Jerk: 2 @ 50%, 2 @ 60%, 2 @ 70%, 1 @ 75%, 3 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Drop and reset between the doubles. WOD: 3) Back Squat: 5 Reps Every 2:00 for 7 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 5RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps…