Category: Move

* 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) Hang Power Clean: 3 reps Every 90 seconds for 10 sets Warm-up as needed. Start at a moderate weight. Build as heavy as possible. No dropping the bar between reps. 2) Power Clean: 2 T+G Reps Every 90 seconds for 10 sets Warm-up as needed. Start at a moderate weight. Build as heavy as possible. No dropping the bar between reps. 3) 10 minute AMRAP: 10 Ring Rows 15 Kettlebell Deadlifts 70/53 50 Single-unders 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

* CVCF Project Day HERE. Open Gym will be cancelled this Sunday. ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up 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) 4 rounds AQAP: 20 Wall Balls 14/8 20 Alternating 1 Arm Dumbbell Snatch 35/25 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 ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE Class: 1) 5 rounds AQAP: 20 Box Jumps Overs 24/20 20 Ring Rows 20 Kettlebell Swings 35/26 Extra Work: 2) Plank Work: 3 rounds 30 seconds each…Bird Dog Left, Bird Dog Right, Left Plank, Right Plank, Front Plank. Rest 1 minute. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* CVCF Project Day HERE ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE WOD: 1) Deadlift: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Start at a moderately heavy weight and build as heavy as possible. Set the bar Dead between each rep. 2) 3 rounds AQAP: 7 Hang Power Cleans 95/65 21 Push-ups 63 Single-unders Extra Work: 3) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* CVCF Project Day HERE ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up 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 worth of work. Movement 4 – Barbell – Squats,…