Category: Competition

* This Saturday from 5-7 PM. Movie night and some “cardio” at CVCF. Sign-up for your machine HERE. Limited spots. Pre Class: 1) Push Press + Jerk: Every 1:30 for 15 sets Warm-up as needed. Start around 60% of your 1RM. 2) 3 Snatch Push Press + 3 Overhead Squats: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. WOD: 3) 5 Strict Press + 15-30 seconds Hollow Hold: Every 2:00 for 10 sets Warm-up as needed. Reference 7/22/15 for Strict Press numbers. Goal should be to build a little heavier than last time. Pick a time for the Hollow Hold that you can maintain for all 10 sets.  4) 10 minute AMRAP: 40 Double-unders 20 Kettlebell Swings 70/53 10 Toes-to-bar Extra Work: 5) Run: 100m Every 1:30 for 15 sets Goal should be sprint work. Warm-up appropriately so you don’t pull anything. 6) GHD Sit-ups: 60 for time Keep track of sets/rep…

Pre Class: 1) 20 minute EMOTM: Movement 1 – 10-20 Cals Assault Bike/Row Movement 2 – 1 Heavy Deadlift Pick reps you can maintain for the AB/Row. Start at 70% of your 1RM Deadlift and climb as deemed fit.   WOD: 2) Snatch + Hang Snatch + Snatch: Every 1:30 for 7 sets Warm-up as needed. Start around 60-70% of your 1RM. All reps full Squat. Only work as heavy as you can hold onto the bar. Use straps if you need them/have them. 3) Clean + Hang Clean + Clean + Jerk: Every 2:00 for 5 sets Start around 60-70% of your 1RM. Cleans are all full Squat, Jerk is a Split. Only work within your abilities to hold onto the bar.  4) 7 minute Up Ladder: 3 Front Squats 155/105 3 Strict Handstand Push-ups Workout is perform 3+3, 6+6, 9+9, and so on until 7 minutes is up. If you don’t…

* Monday and Friday for the next 4 weeks Dani will be leading a Group Stretch from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. Pre Class: 1) Clean: 4 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar and reset between each rep. All reps full Squat. 2) Clean High-Pull: 3 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Build as heavy as possible. Limit loading if you can no longer pull the bar to the sternum by the 5th rep.   WOD: 3) Front Squat: 5 reps Every 2:00 for 5 sets Warm-up as needed. Start at at least 60% or heavier. Reference 7/20/15 and try and work heavier. Perform this on a running clock hitting sets at 0:00, 2:00, 4:00, 6:00, 8:00. 4) Reverse Barbell Lunge: 7 reps/side Every 2:30 for 4…

WOD: 1) Power Snatch: 1 Rep EMOTM x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push 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. 3) AQAP: 12-9-6 Muscle-ups 21-15-9 Power Snatch 95/65 Then… 2 mile Run Then… 30-20-10 Toes-to-bar 30-20-10 Alternating Pistol Squats This should be done as a single piece straight through. 4) Weighted Chin-up: 5 sets of 5 Rest 90-120 seconds between sets. Heavy as possible. 5) Bar Dips: 10-8-6-4-2 Rest 90-120 seconds between sets. Heavy as possible. 6) Handstand Walk: 250ft If you’re not proficient in Handstand Walking, then practice for 10 minutes. 7) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To…

* Monday and Friday for the next 4 weeks Dani will be leading a ROM WOD from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. Pre Class: 1) Snatch: 4 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar and reset between reps. Build as heavy as deemed fit. 2) Snatch High Pull: 3 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Build only as heavy as you are able to pull the bar to your sternum. WOD: 3a) 1 Tempo Front Squat: EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. This should be 4 seconds down, and a fast drive up out of the hole. Only work as heavy as you can maintain the 4 seconds down. 3b) 1 Tempo Back Squat: EMOTM…