Category: Move

*1st Annual CVCF Team Intramural Open HERE WOD: 1) Every 3:00 x 7 sets: 50ft Heavy Dog Sled Push + 10 Alternating Dumbbell Plank Rows + 100ft Heavy DB/KB Farmers Carry Depending on class sizes stagger start and share the Sleds. DON”T change order of movements. Build load on Sled as deemed fit through each set. 2) 3 rounds for Max Reps: 40 seconds D-Ball Over the Shoulder 70/50 20 seconds Rest 40 seconds Single Arm Dumbbell Push Press 35/25 20 seconds Rest 40 seconds Dumbbell Front Rack Box Step-ups 35/25 @ 24/20 20 seconds Rest For the Single Arm Dumbbell Push Press switch sides after 20 seconds. Front Rack Box Step-ups are with a Dumbbell in each hand. 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

*1st Annual CVCF Team Intramural Open HERE WOD: 1) Every 3:00 x 7 sets: 3 Banded Back Squats @ 50% of 1RM + Band Tension + 3 Jumping Air Squat-to-Box Jump + Bounding Vertical Leap 20 second Sprint on C2 Bike or Assault Bike We will be working in partners or even groups of three  for this to share gear. Ideally we are looking to do this on the C2 Bike, standing, with the Damper at 10. If we’re short on C2 bikes for the class use an assault bike. Loading should not change on the Back Squat for all 7 sets, keep it fixed. Goal for the Back Squat is to work on standing up with maximal speed. Transition immediately to the plyometric movement, and then immediately to the bike. Banded Back Squats will be done with a single pin at the bottom…

*1st Annual CVCF Team Intramural Open HERE WOD: 1) 20 minute AMRAP: 3 rounds of – 200m Run, 10 Wall Balls 14/8, 2 Rope Sit-to-stand 3 rounds of – 400m Run, 20 Wall Balls 14/8, 4 Rope Sit-to-stand 3 rounds of – 600m Run, 30 Wall Balls 14/8, 6 Rope Sit-to-stand 3 rounds of – 800m Run, 40 Wall Balls 14/8, 8 Rope Sit-to-stand Get as far as you can in 20 minutes Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*1st Annual CVCF Team Intramural Open HERE WOD: 1) 20 minute EMOTM: 1 – 5/side Single Leg Kettlebell Deadlift 2 – 10 Supinated Bent Over Barbell Rows 3 – 15 Double Russian Kettlebell Swings 4 – 5/side Single Arm Kettlebell Upright Row Pick loads you can maintain or build upon for all 4 movements. For Unilateral movements perform all reps on 1 side before switching to the other. 2) 10 minute AMRAP: 21 Box Jump Overs 24/20 15 Knees-up 9 Shoulder-to-Overhead 65/45 Extra Work: 3) Seated “L” Alternating Leg Raises: 3 sets of 20/side Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*1st Annual CVCF Team Intramural Open HERE CrossFit Burn Programming/Concept Cardio Programming Will Only Be Post 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 ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to…