Category: Move

*CVCF Future Growth…Help Us Out HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 3 Deadlifts + 30 second D-Ball Bear Hold Warm-up as needed. We are going to work this progression for the next 4 weeks. Be consistent with the D-Ball hold, work to build the Deadlift to a heavy set for the day. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 50ft/side Dumbbell Front Rack/Farmers Carry Pick some heavy loading and make this difficult for your self. You should have 1 Dumbbell in the Farmers Position (Heavy), and 1 Dumbbell in the Front Rack Position (Lighter). Switch sides at 50ft. 2) 10 minute AMRAP: 15 Box Jump Overs 24/20 12 Shoulder-to-Overhead 65/45 9 Ring Rows Extra Work: 3) Ring Dip Support: 5 sets of 30-60 seconds Rest 90-120 seconds between sets. If this is too difficult for you, lower the…

WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 4/side Back Rack Reverse Lunges Warm-up as needed. Alternate legs each rep. Build to an 80-90% effort for the day. We will be building on this for the next 12 weeks, so you want to leave some room in the tank. Add 2.5-5lbs to each of your sets from last week. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Tempo (1-0-3) Front Rack Box Step-ups These should be started nice and light. The emphasis should be on holding the tempo, not adding load. Perform all 5 reps on 1 side, then switch stances to the other side. Tempo is 1 second up, brief pause, and a 3 second lower. Use a box height that puts your knee and hip in line when on the box. 1c) 18:00 – 26:00 – Every 2:00 x…

WOD: 1) AQAP: 1000m Row 50 Deadlifts 95/65 50 Thrusters 45/35 50 Box Jumps 24/20 50 Burpees 50/side Plate Overhead Walking Lunge 25/15 200 Heavy Rope Single-unders For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Paying tribute to a great dude today.

WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 100ft Dumbbell Overhead Carry + 3 Push Press Every 25ft Pick a loading you can maintain for all 7 sets. We’re going to work this complex for the next 4 weeks. This is the same setup as Tuesday, your set should initiate with 3 Push Press at 0ft, and then perform 3 Push Press every 25ft, for a total of 12 Push Press. Try and load a little heavier than last week. If you weren’t able to perform all sets unbroken last week stick with the weights you used last week. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets:  5/side Single Arm Dumbbell Row + 10-20 Plank Shoulder Taps Pick a Dumbbell that is heavy, but that you can maintain for all 7 sets. For the Plank Shoulder Taps focus on keeping your…

*Want to Participate in the Open HERE WOD: 1) 40 minute EMOTM: Minute 1+2 –  Monostructural Conditioning Minute 3+4 – Gymnastics/Skill Minute 5+6 –  Non-Monostructural Conditioning Minute 7+8 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all…