Category: Move

* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 WOD: 1) Strict Press: 3 Reps Every 1:30 for 10 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. Max Reps set is Max Reps Strict Press directly into Max Rep Push Press. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Cap of each movement is 20 reps, so total you can go for is 40 reps, 20 Strict + 20 Push. 2) 10 minute AMRAP: 15 Kettlebell Swings 35/26 15 Wall Balls 14/8 Extra Work: 3) Front Plank: Accumulate 5 minutes Keep track of total…

* Holiday Schedule HERE WOD: 1) 3 Sumo Deadlifts + 30 second Front Plank Hold: Every 2:00 for 10 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps should be done Touch-and-Go. Perform the Plank Hold immediately upon completion of your set of Deadlifts. 2) 7 minute Up Ladder: 3 Push-ups 3 Ball Slams 40/30 Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 3) Band Pull Aparts: 100 not for time Switch Over and Underhand every 10 reps. Focus on positioning and activation, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Dani and I are doing some work with Danny and super excited about it. Cool listen if you’ve got time.  

* Holiday Schedule HERE WOD: 1) Front Squat: 3 Reps Every 1:30 for 10 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 11/9/15 for loading. 2) 3 rounds AQAP: 100 Single-unders 30 Abmat Sit-ups 10 Front Squats 75/55 Extra Work: 3) Hip Thrusts: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=uN71yHJqWWQ If you missed it

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE WOD: 1) 5 rounds AQAP: 10 Deadlifts 115/75 20 Push-ups 30 Wall Balls 14/8 Extra Work: 2) Double-unders: 10 minutes Practice Goal is to work towards 100 Unbroken reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE WOD: 1) Back Rack Split Squat: 5/side Every 2:00 for 7 sets Warm-up as needed. Start around 30-40% of your 1RM Back Squat. Build as heavy as deemed fit. Perform all 10 repetitions on one leg before switching to the other. 2) 12 minute AMRAP: 3 Rope Sit-to-Stand 6 Thrusters 65/45 12 Burpees Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/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