Category: Move

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, and 24th WOD: 1) 20 minute AMRAP: 15 Knee Push-ups 200m Run 25 Kettlebell Swings 35/26 Extra Work: 2) Double-unders: 10 minutes Practice Goal is to work to 100 Unbroken. 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, and 24th WOD: 1) Back Rack Split Squat: 10/side Every 3:00 for 5 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) AQAP: 50 Wall Balls 14/8 35 Ring Rows 50 Wall Balls 14/8 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, and 24th 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…

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, and 24th WOD: 1) Strict Press: 10 Reps Every 3:00 for 5 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM 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. 2) 12 minute AMRAP: 12 Burpees 12 Box Jump Overs 24/20 12 Shoulder-to-Overhead 65/45 Extra Work: 3) Front Plank: Accumulate 5 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Holiday Schedule HERE * CVCF Clean-Up Day HERE WOD: 1) 10 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) 4 rounds AQAP: 21 Abmat Sit-ups 15 Goblet Squats 53/35 9 Kettlebell High-pulls 53/35 Extra Work: 3) Band Pull-Aparts: 100 not for time Switch every 10 reps between under and overhand. Focus is on positioning and activation, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE