Category: Move

* New Programming Block Here ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD: 1) Supine Bent Over Barbell Row: 5 reps Every 1:00 x 10 sets Warm-up as needed. Start at moderate weight. Keep these strict, no throwing the hips into the movement. Build as heavy as deemed fit. 2) Farmers Walk: 100ft Every 1:00 x 10 sets This should be done as a continuation for your Barbell Rows on a running clock. Load as heavy as deemed fit. 3) 30-20-10 – AQAP: Abmat Sit-ups Wall Balls 14/8 Extra Work: 4) Kettlebell Overhead Carry: 8 x 50ft Rest 60 seconds between sets. Load as heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* New Programming Block Here ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD: 1) Front Squat: 7 reps Every 2:30 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Barbell Back Rack Lunges: 7/side Every 2:30 x 3 sets This should be done as a continuation of your Front Squats starting at 12:30 on the clock. Start around 30-40% of your 1RM Back Squat and build as deemed fit. Alternate legs each rep. 3) 5 rounds for Max Reps: 1 minute D-Ball Over Shoulder 50/40 1 minute Burpees Extra Work: 4) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD: 1) Teams of 2 – 30 minute AMRAP: Partner A – 400m Run Partner B – 10 Ring Rows, 15 Front Squats 65/45, 20 Shoulder-to-Overhead 65/45 3,2,1 Go, Partner A starts a 400m Run, Partner B starts to AMRAP the Triplet. When Partner A gets back from the run, Partner B goes out to run and Partner A picks up where Partner B left off. Score is total rounds for the team. Extra Work: 2) Sled Drag: 8 x 50m Heavy. Rest 60 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD: 1) Deadlift: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 7 minute Up Ladder: 3 Ball Slams 40/30 3 Knees-up Work goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 3) Banded Pull Throughs: 3 sets of 15 Rest 90-120 seconds between sets.  For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey 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…