Category: Move

*CVCF 7 Year Anniversary Party HERE WOD: 1) Deadlift: 6 Reps Every 2:00 x 5 sets Warm-up as needed. Look to build a little heavier than last week. Start around 60-70% of your 1RM. 2) D-Ball Bear Hug Reverse Lunge: 5/side Every 2:00 x 5 sets Performed starting at 10:00 on the clock after your Deadlifts. Alternate legs each repetition. Build as heavy as deemed fit. 3) 3 rounds AQAP: 12 Thrusters 65/45 15 Ring Rows 400m Run Extra Work: 4) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*CVCF 7 Year Anniversary Party HERE WOD: 1) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 31-40 – 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 in a strength…

*CVCF 7 Year Anniversary Party HERE WOD: 1) Every 4:00 x 10 sets: Odd – 300m Run + 15 Ring Rows + 25 Kettlebell Swings 35/26 Even – 300m Run + 100 Single-unders + 10 Burpees Scale efforts appropriately so that they take no longer than 3 minutes. Extra Work: 2) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*CVCF 7 Year Anniversary Party HERE WOD: 1) Farmers Carry: 50m Every 1:00 x 7 sets Pick a loading that is heavy, but that you can perform unbroken in about 30-40 seconds. 2) Alternating Kettlebell Z-Press: 3/side Every 1:00 x 7 sets Focus on quality for loading. Alternate arms each repetition. 3) Sprint: 50m Every 1:00 x 7 sets Take a few at 90% to feel them out, and then hit your last 3-5 with everything you’ve got. Make sure you sprint 50m, don’t let up 40-45m in. 4a) 3 minute AMRAP: 20 Wall Balls 14/8 20 Knee Push-ups Max Reps Knee-ups Rest 1 minute 4b) 3 minute AMRAP: 20 Knees-up 20 Wall Balls 14/8 Max Reps Knee Push-ups Rest 1 minute 4c) 3 minute AMRAP: 20 Knee Push-ups 20 Knees-up Max Wall Balls 14/8 Extra Work: 5) Single Arm Dumbbell Overhead Carry: 5 sets of 100ft/side Rest 90-120 seconds between…

*CVCF 7 Year Anniversary Party HERE WOD: 1) Back Squat: 7 Reps Every 2:00 x 5 sets Warm-up as needed. Start a little heavier than last week. Build as heavy as deemed fit. 2) Front Squat: 7 Reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats. Start a little heavier than last week. Build as heavy as deemed fit. 3) 7 minute Up Ladder: 3 Deadlifts 115/75 3 Box Jump Overs 24/20 Workout is perform 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 4) Sled Drag: 400m @ Bodyweight Scale load as needed if you can’t move continuously for the 400m. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE