Category: Move

* CVCF Project Day HERE ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE WOD: 1) Push Press: 5-5-5-3-3-3-1-1-1 Warm-up as needed. Rest 90-120 seconds between sets. Start at a moderate load and build as heavy as possible. 2) 3 rounds for Max Reps: 1 minute Row For Calories 30 seconds Rest 1 minute Abmat Sit-ups 30 seconds Rest 1 minute Shoulder-to-Overhead 65/45 30 seconds Rest Extra Work: 3) Hollow Hold: Accumulate 3 minutes Keep track of total time and attempts to complete. 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) Hang Power Clean: 5 reps Every 2 minutes for 7 sets Start at a comfortable weight, build as heavy as possible. No dropping the bar between reps. Make sure you solidify a solid rack position on each rep. 2) Power Clean: 3 reps Every 2 minutes for 7 sets Start at a comfortable weight, build as heavy as possible. No dropping the bar between reps. Make sure you solidify a solid rack position on each rep. These reps should be performed Touch-and-Go off the floor. 3) 21-1-5-9 – AQAP: Deadlifts 95/65 Ring Rows 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 ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE WOD: 1) Back Squat: 3 sets of 5 @ 75% + 5lbs from last week Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 4 sets of 5 @ 70% + 5lbs from last week Warm-up as needed. Rest 90-120 seconds between sets. 3) 21-15-9 – AQAP: Front Squats: 65/45 Burpee Lateral Bar Hops 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

*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE WOD: 1) 20 minute AMRAP: 200m Run 10 Shoulder-to-Overhead 75/53 3 Rope Sit-to-Stand Extra Work: 2) Sled Drag: 400m @ Bodyweight Focus on walking through your heels. Goal is to maintain a consistent pace. Scale load as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE WOD: 1) Reverse Lunges: 4 sets of 8/side Warm-up as needed. Rest 90-120 seconds between sets. Work as heavy as possible. Alternate legs each rep. 2) High Box Jumps: 5 sets of 5 Rest 90-120 seconds between sets. Build as high as possible. Take your time and rest between each rep. 3) 7 minute Up Ladder: 3 Power Cleans 65/45 3 Ring Rows 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