Category: Move

WOD: 1) Pause Front Squat: 2 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pause for 3 seconds in the bottom of the Squat. 2) Front Squat: 7 Reps Every 3:00 x 3 sets This should be done as a continuation of your Pause Front Squats starting at 10:00 on the clock. Build as heavy as deemed fit. 3) 9 minute AMRAP: 15 Ring Rows 10 D-Ball Over the Shoulder 70/50 5 D-Ball Bear Hug Squat 70/50 Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 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 baring format,…

* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE…Ticket Sales Close This Wednesday. WOD: 1) 14 minute EMOTM: 3 Push Press 10-20 Push-ups Start around 60-70% of your 1RM Push Press and build as heavy as deemed fit. For the Push-ups pick a rep count you can maintain for all 7 sets. Focus on absolutely perfect positioning. 2) AQAP: 30/20 Calories Bike/Row/Ski 30 Wall Balls 14/8 30 Knees-up 30 Kettlebell Deadlifts 53/35 30 Burpees 30 Kettlebell Deadlifts 53/35 30 Knees-up 30 Wall Balls 14/8 30/20 Calories Row/Bike/Ski Extra Work: 3) 4 rounds AQAP: 100ft Farmers Carry 100ft D-Ball Bear Hug Carry You choose the weights. Dumbbells are harder to carry than Kettlebells. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE…Ticket Sales Close This Wednesday. WOD: 1) 20 minute EMOTM: Odd – 2 Sumo Stance Deadlifts Even – 3/side Plank Rows Reference last week for loading for the Deadlifts. Your goal should be to build a little heavier. Pick a weight for the Dumbbell Rows that is difficult but you can maintain for all 10 sets. 2) AQAP: 50-40-30-20-10 Kettlebell Swings 35/26 100-80-60-40-20 Single-unders Extra Work: 3) Strict Pull-up: 10 minute EMOTM Banded or assisted whatever is appropriate. Pick a rep count you can maintain for all 10 rounds. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE…Ticket Sales Close This Wednesday. WOD: 1) Pause Back Squat: 2 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pause for 3 seconds in the bottom of the Squat. 2) Back Squat: 7 Reps Every 3:00 x 3 sets This should be done as a continuation of your Pause Back Squats starting at 10:00 on the clock. Build as heavy as deemed fit. 3) 8 minute AMAP: 15 Kettlebell Hang High-pulls 35/26 12 Goblet Sqauts 35/26 9 Burpee Box Jump Overs 24/20 Extra Work: 4) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE