Category: Move

*CVCF Intramural Open Starts TODAY 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes. WOD: 1) 30 minute AMRAP: 1 mile Run Buy-In Then…AMRAP 10 D-Ball Over the Shoulder 70/50 10 D-Ball Box Step-ups 70/50 @ 24/20 10 D-Ball Bear Squats 70/50 10 Burpees Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*CVCF Intramural Open Starts this Saturday at 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes. WOD: 1) 20 minute EMOTM: 1 – 100ft Farmers Carry 2 – 10 Good Mornings 3 – 10/side Front Plank Banded Rows 4 – 10 Dumbbell Floor Press Pick loading you can maintain for all movements for all 5 sets. Farmers Carry should be heavy as it’s short. 2) 7 minute AMRAP: 10 Thrusters 45/35 10 Knees-up Extra Work: 3) D-Ball Bear Carry: 400m Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*CVCF Intramural Open Starts this Saturday at 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes. CrossFit Burn Programming/Concept Cardio Programming Will Only Be Posted In the Gym 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…

*CVCF Intramural Open Starts this Saturday at 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes. WOD: 1a) 0:00 – 15:00 – 15 minute EMOTM: 1 – 5-15 Push-ups or Ring Dips 2 – 10-15 Slider Tuck Crunches 3 – 2-5 Rope Sit-to-Stands or 1-3 Rope Climbs 15ft Pick reps and movement patterns that you can maintain all unbroken for all sets. 1b) 15:00 – 30:00 – 15 minute EMOTM: 1 – 5/side Half Kneeling Kettlebell Strict Press 2 – 10 Double Dumbbell Bent Over Row 3 – 40 second Heavy D-Ball Bear Hold Pick weights that you can maintain for all 5 cycles. Challenge yourself on the D-Ball Hold. 1c) 30:00 – 40:00 – 10 minute AMRAP: 10 Calories Ski/Bike/Row 20 Kettlebell Swings 35/26 Extra Work: 2) Band Pull-Aparts: 100 Reps Switch between overhand and underhand every…

*CVCF Intramural Open Starts this Saturday at 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes. WOD: 1) Every 3:00 x 7 sets: 10 Slam Ball Throw Over Pull-up Bar + 5 Unbroken Dumbbell Complexes 1 Dumbbell Complex is a Deadlift + Bent Over Row + Hang Power Clean + Front Squat + Thruster + Push Press. Perform all 5 cycles without letting go of the Dumbbells. Build as heavy as able for the Dumbbell Complex, leave the ball weight fixed. 2) For Max Reps: 3 minutes of Burpees 2 minutes of Heavy Rope Single-unders 1 minute of D-Ball Over the Shoulder 70/50 2 minutes of Heavy Rope Single-unders 3 minutes of Burpees Max reps at each station. Scale as needed. Extra Work: 3) Front Rack Hold: 5 x :30 ON/:30 OFF Work as heavy as possible….