Category: Competition

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, and 24th WOD: 1) Snatch: 1 @ 80%, 1 @ 85%, 1 @ 90% Warm-up as needed. Rest 90-120 seconds between lifts. No more than 3 misses. If you miss 3 total times, call it a day and move on. 2) Clean and Jerk: 3 sets of 1 @ 90% Warm-up as needed. Rest 90-120 seconds between lifts. No more than 3 misses. If you miss 3 total times, call it a day and move on. 3a) 7 minute Up Ladder: 3 Strict Handstand Push-ups 3 Deadlifts 275/185 Rest 3 minutes 3b) 7 minute Up Ladder: 3 Squat Cleans 135/95 3 Chest-to-bar Pull-ups Rest 3 minutes 3c) 7 minute Up Ladder: 3 Calories Rowed 3 Burpees Over the Rower If you’re planning to do this workout please come at either 8 AM and work in the back or at 10:30 AM….

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, and 24th Pre Class: 1) Snatch + Snatch Balance + Overhead Squat: A – 1+1+2 @ 60% B – 1+1+2 @ 65% C – 1+1+2 @ 70% D – 1+1+1 @ 75% x 4 sets Warm-up as needed. Percentage based off of your 1RM Snatch. 2) Clean and Jerk: 3 sets of 1 @ 70% Warm-up as needed. Rest 90-120 seconds between lifts. All lifts full Squat and Split Jerk. WOD: 3) Back Squat: 10 Reps Every 3:00 for 5 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max…

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, and 24th 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…

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, and 24th Pre Class: 1) Clean + 3 Front Squats + Jerk: 1 @ 60%, 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 80%, 4 sets of 1 @ 85% Warm-up as needed. Rest 2-3 minutes between sets. Percentage is of your Clean and Jerk. 2) Snatch: 5 sets of 1 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. WOD: 3) Bench Press: 10 Reps Every 3:00 for 5 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set…

* Holiday Schedule HERE * CVCF Clean-Up Day HERE Pre Class: 1) 20 minute EMOTM: Movement 1 – .7-.13 True Form, 10-20 Cals Ski Erg, Row, Assault Bike, 150-200m Run Movement 2 – 1 Heavy Deadlift Pick an output you can maintain for movement 1, for the Deadlifts start at 70% of your 1RM, build as heavy as deemed fit. WOD: 2) Snatch: 20 minute EMOTM A – Minutes 1-5 @ 66% B – Minutes 6-10 @ 70% C – Minutes 11-15 @ 75% D – Minute 16 @ 78%, 17 @ 82%, 18 @ 84%, 19@ 86%, 20 @ 89% Warm-up as needed. All reps full Squat. No misses. If you miss bring the weight down. 3) Snatch Push Press: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 4) 5 rounds AQAP: 15 Overhead Squats 95/65 12 Toes-to-bar 9 Power Snatch 95/65 Extra Work: 5) 5 rounds AQAP:…