Category: Move

*CVCF 7 Year Anniversary Party HERE WOD: 1) 3 rounds for Max Reps: 3 minutes Burpees 2 minutes Kettlebell Swings 35/26 1 minute Box Jumps 24/20 2 minutes Rest Extra Work: 2) Alternating Kettlebell Z-Press: 4 sets of 6/side Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*CVCF 7 Year Anniversary Party HERE WOD: 1) Deadlift: 7 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Dumbbell Front Rack Split Squat: 7/side Every 2:00 x 5 sets Performed starting at 10:00 on the clock. Perform all 7 reps on 1 side before switching to the other. 3) 3 rounds AQAP: 400m Run 20 Ball Slams 40/30 5 Rope Sit-to-stand Extra Work: 4) Single Arm Dumbbell Row: 3 sets of 20/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 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: Minute 1 –  Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 –  Non-Monostructural Conditioning Minute 4 – 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 + 20 Wall Balls 14/8 + 10 Push-ups Even – 300m Run + 5 Push Press Scale reps loading as needed. Odd rounds should take no longer than 3 minutes so that you have at least 1 minute of rest. For the Push Press build loading each round as deemed fit, rest appropriately coming off the run so you can maximize the loading on the Push Press. During the Push Press rounds, don’t game the run and jog, hit the run hard, recover, and then hit your Push Press. Extra Work: 2) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*CVCF 7 Year Anniversary Party HERE WOD: 1) D-Ball Carry: 50m Every 1:00 x 7 sets Load as heavy as possible. Goal should be to move unbroken. 2) Single Arm Bent Over Dumbbell Row: 5/side Every 1:00 x 7 set Load as deemed fit. Keep things, slow, strict, and controlled. 3) Broad Jump: 3 Reps Every 1:00 x 7 sets Reset yourself each repetition. Focus on max distance. 4) 4 rounds for Max Reps: 20 seconds Ring Rows 40 seconds Alternating Dumbbell Snatch 35/25 60 seconds Ski/Bike/Row 1 minute Rest Extra Work: 5) Rope Climb: 10 minutes Practice Work on any facet of climbing a rope. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE