Category: Move

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, 24th, and 26th WOD: 1) Back Squat: 7 Reps Every 2:30 for 7 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 5 sets you must establish a 7RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 7RM 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 10/26/15 for loading. 2) 4 rounds AQAP: 12 Goblet Thrusters 35/26 9/side Single Arm Russian Kettlebell Swings 35/26 6 Rope Sit-to-stand 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

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, 24th, and 26th WOD: 1) 30 minute AMRAP: 400m Run 30 Goblet Squats 35/26 20 Abmat Sit-ups 10 Push-ups For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, 24th, and 26th WOD: 1) Strict Press: 7 Reps Every 2:30 for 6 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 5 sets you must establish a 7RM for the Day. Your 6th set is a Max Reps sets done at 85% of your 7RM 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: 20 Kettlebell Swings 35/26 20 Box Jump Overs 24/20 Extra Work: 3) Front Plank: Accumulate 5 minutes Keep track of total time…

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, 24th, and 26th WOD: 1) 7 Sumo Deadlifts + 30 second Front Plank Hold: Every 3:00 for 7 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) AQAP: 60 Wall Balls 14/8 40 Ring Rows 20 Ball Slams 40/30 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

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, 24th, and 26th WOD: 1) Front Squat: 7 Reps Every 2:30 for 7 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 5 sets you must establish a 7RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 7RM 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 10/26/15 for loading. 2) AQAP: 21-18-15-12 Deadlifts 115/75 100-75-50-25 Single-unders 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