Category: Move

* Competitors Training Sessions HERE ** Winter Throwdown Volunteer Sign-up HERE *** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Hang Power Clean: 2 Reps EMOTM x 15 sets Start at 60% of your 1RM build as heavy as deemed fit. 2) Power Clean: 1 Rep EMOTM x 15 sets Start at 60% of your 1RM build as heavy as deemed fit. 3) AQAP: 50 Kettlebell Swings 35/26 30 Deadlifts 95/65 50 Kettlebell Swings 35/26 Extra Work: 4) Stiff Leg Deadlift: 3 sets of 10 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Competitors Training Sessions HERE ** Winter Throwdown Volunteer Sign-up HERE *** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Back Squat: 3 sets of 5 @ 75% + 5lbs Warm-up as needed. Rest 90-120 seconds between sets. Work 5lbs heavier than last week. 2) Front Squat: 4 sets of 5 @ 70% + 5lbs Warm-up as needed. Rest 90-120 seconds between sets. Work 5lbs heavier than last week. 3) 7 minute Up Ladder: 3 Ring Rows 3 Wall Balls 14/8 Extra Work: 4) Good Morning: 4 sets of 10 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* CVCF Project Day HERE. Open Gym will be cancelled this Sunday. ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE **** Fall/Winter Schedule Changes/Closings HERE WOD: 1) 20 minute Up Ladder: 3 Push-ups 3 Abmat Sit-ups 3 Hang Power Cleans 65/45 After 3 reps go to 6, then 9, 12, and so on until 20 minutes is up Extra Work: 2) Plank Work: 3 rounds 30 seconds each for the following…Bird Dog Left and Right, Front, Right, and Left Plank. Rest 1 minute. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments Sorry for the shakiness, a little something we’re going to ask of you come Monday. Thanks.

* CVCF Project Day HERE. Open Gym will be cancelled this Sunday. ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE **** Fall/Winter Schedule Changes/Closings 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 should be approximately 20-30 seconds…

* CVCF Project Day HERE. Open Gym will be cancelled this Sunday. ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE **** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Push Press: 5-5-5-5-5 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. 2) 10 rounds AQAP: 10 Shoulder-to-Overhead 65/45 10 Kettlebell Swings 35/26 Extra Work: 3) Hollow Hold: Accumulate 3 minutes Keep track of total time and attempts to compete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments