Category: Move

*CVCF 7 Year Anniversary Party HERE WOD: 1) Front Squat: 10 Reps Every 2:30 x 4 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Back Squat: 10 Reps Every 2:30 x 4 sets Continue from your Front Squats, adding load as deemed fit. 3) 10 minute AMRAP: 10 D-Ball Over the Shoulder 70/50 20 Air Squats 40 Single-unders Extra Work: 4) Sled Drag: 400m @ Bodyweight Should be continuous movement, if you can’t, scale loading appropriately. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Membership Price Changes HERE WOD: 1) AQAP: 800m Run 80 Alternating Lunges 600m Run 60 Box Jumps 24/20 400m Run 40 Deadlifts 65/45 200m Run 20 Shoulder-to-Overhead 65/45 Extra Work: 2) D-Ball Bear Carry: 400m Heavy as possible, keep it under 10 minutes. Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Membership Price Changes HERE WOD: 1) Deadlift: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Use this as an opportunity to build to a heavy single for the day. Be smart and safe. 2) Good Morning: 10 Reps Every 2:00 x 5 sets Perform these on a running clock once your Deadlifts are finished. Focus on positioning over load. 3) 3 rounds AQAP: 400m Run 21 Dumbbell Thrusters 15/10 7 Burpee Jumping Pull-ups For the Burpee Jumping Pull-up, perform a Burpee, then step-up onto a platform that allows you to perform a Jumping Pull-up and repeat. Extra Work: 4) Single Arm Dumbbell Overhead Carry: 4 sets of 50m/side Rest 90-120 seconds between sets. Use a weight you can carry unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Membership Price Changes HERE WOD: 1) 40 minute EMOTM: Minute 1 –  Monostructural Conditioning Minute 2 –  Monostructural Conditioning Minute 3 – Gymnastics/Skill Minute 4 – Gymnastics/Skill Minute 5 –  Non-Monostructural Conditioning Minute 6 –  Non-Monostructural Conditioning Minute 7 – Barbell Minute 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 –…

*Membership Price Changes HERE WOD: 1a) 0:00 – 10:00 – 8 minute AMRAP: 800m Run + 15 Kettlebell Swings 35/26 15 Push-ups 800m Run is a buy-in, remainder of the 8 minute block is AMRAP of the couplet. 1b) 10:00 – 20:00 – 8 minute AMRAP: 800m Run + 20 Wall Balls 14/8 10 Knees-up 800m Run is a buy-in, remainder of the 8 minute block is AMRAP of the couplet. 1c) 20:00 – 30:00 – 8 minute AMRAP: 800m Run + 15 Kettlebell Swings 35/26 15 Push-ups 800m Run is a buy-in, remainder of the 8 minute block is AMRAP of the couplet. 1d) 30:00 – 40:00 – 8 minute AMRAP: 800m Run + 20 Wall Balls 14/8 10 Knees-up 800m Run is a buy-in, remainder of the 8 minute block is AMRAP of the couplet. Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of…