Category: Move

* Join us Next Friday for the CrossFit Open with Fit Vine Wine for a Wine Tasting WOD: 1) Back Squat: Every 2:30 5 @ 60-70% 3 @ 65-75% 2 @ 75-85% 2 @ 85-95% 1 @ 90-100% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 2) Front Squat: Every 2:00 5 @ 60-70% 4 @ 70-80% 4 @ 75-85% 4 @ 80-90% This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 3) 9 minute AMRAP: 15 Air Squat Squats 12 Box Jump Overs 24/20 9 Kettlebell High-pulls 53/35 Extra Work: 4) Single Leg Hip Thrusts:…

* Join us Next Friday for the CrossFit Open with Fit Vine Wine for a Wine Tasting WOD: 1) Teams of 2 – 20 minute AMRAP: 12 Box Jumps 24/20 9 Shoulder-to-Overhead 75/55 6 D-Ball Over Shoulder 70/50 One Person works at a time, while one person works the other most hold a Front Plank. If partner breaks from the Front Plank the other partner must stopping working immediately. Score is total rounds for the team. Extra Work: 2) Band Pull Aparts: 4 sets of 15 Overhand + 15 Underhand Rest 90-120 seconds between sets. Focus on positioning and activation, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

WOD: 1) Deadlift: 3 Reps Every 2:00 x 7 sets Warm-up as needed. Start around 70% of your heaviest set from last week. Build as heavy as deemed fit through the course of the 7 sets. All reps should be Touch-and-Go. 2) 12 minute AMRAP: 50 Single-unders 25 Abmat Sit-ups 15 Goblet Squats 53/35 Extra Work: 3) Good Morning: 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

* Come watch the Open Announcement this Thursday at 8PM @ CVCF 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,…

* Come watch the Open Announcement this Thursday at 8PM @ CVCF WOD: 1) Push Press (7-5-3-2-1-1-1): 1 sets Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 10-20 Abmat Sit-ups Even – 30 seconds Double Kettlebell Overhead Hold This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Pick a number of Abmat Sit-ups that you can complete within 45 seconds and that you can maintain for all 5 sets. Double Kettlebell Holds perform as heavy as possible, if there aren’t enough Kettlebells perform with Dumbbells. 3) 12 minute AMRAP: 12 Dumbbell Box Step-ups 35/25 @ 24/20 6 Renegade Rows 35/25 One Renegade Row consists of 1 Push-up and 1 Row on Each Arm. Extra…