Category: Sport

*CVCF Intramural Team Open Score Submission HERE WOD: 1a) 0:00 – 4:00 – Every 1:00 x 4 sets: 3/side Dumbbell Upright Row w/Pause + 10 Bent Over Dumbbell Reverse Fly’s Work light, focus here is positioning and shoulder health. 1b) 4:00 – 8:00 – Every 1:00 x 4 sets: 10-20 Hanging Hollow Rocks Work on your Kip or Hollow Rock Hanging on the bar. 1c) 9:00 – 24:00 – Every 3:00 x 5 sets: 3 Halting Push Press + 10 Alternating Dumbbell Plank Rows + 10-20 Alternating Single Leg V-Ups Build loading on the Push Press as deemed fit. Take it from the floor. Halt in the bottom of the dip for 2-3 seconds each rep. 1d) 24:00 – 40:00 – 4 rounds of 3:00 ON/1:00 OFF: 15 Push-ups or Handstand Push-ups 25 Kettlebell Swings 53/35 Max Calories Ski/Bike/Row Extra Work: 2) 5 sets of: 30 seconds Active…

*CVCF Intramural Team Open Score Submission HERE WOD: 1a) 0:00 – 5:00 – Every 30 seconds x 10 sets: Halting Snatch Pull + Halting Muscle Clean + Snatch Drop Use this as warm-up and bar positioning work. Keep things light. Pause just below the knee for 1 second on each Halting Rep. 1b) 6:00 – 12:00 – Every 1:00 x 6 sets: Halting Power Snatch + Halting Snatch Build loading as deemed fit. Pause just below the knee for 1 second on each rep. 1c) 12:00 – 18:00 – Every 1:00 x 6 sets: Halting Snatch + Snatch Continue to build loading as deemed fit. Halt just below the knee for 1 second. 1d) 19:00 – 22:00 – 3 minutes Max Reps: Snatch @ 70-80% of Today’s Heaviest Lift Max reps at a fixed weight. Battery work to finish. 2) 5 rounds AQAP: 12 Pull-ups 1 Round of…

*CVCF Intramural Team Open Score Submission HERE WOD: 1a) Every 2:00 x 7 sets:  1 x 3-Stop Front Squat + 3 Front Squats Warm-up as needed. Start at a moderate load and build as deemed fit. The 3-Stop Front Squat is a pause for 2 seconds around a 1/4 Squat, at Parallel, and in the bottom. 1b) Every 1:00 x 7 sets: 3/side Lateral Box Steps Downs w/KB For quality, not time. Hold the Kettlebell on the side opposite of the foot that is on the box. 2) AQAP: 100 Double-unders 50 Burpee Dumbbell Box Steps-ups 50/35 @ 24/20 100 Double-unders Extra Work: 3) Glute Bridge Up Holds: 3 x 1 minute Ret 60 seconds between sets. Add load as deemed fit. 4) Lateral Sled Drag: 6 x 50ft/side Rest 60 seconds between sides. Load as deemed fit. For results post detailed weights, reps, times, thoughts, etc….

*CVCF Intramural Open Starts TODAY 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes. WOD: 1) 30 minute AMRAP: 1 mile Run Buy-In Then…AMRAP 10 D-Ball Over the Shoulder 100/70 10 D-Ball Box Step-ups 100/70 @ 24/20 10 D-Ball Bear Squats 100/70 10 Burpees Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*CVCF Intramural Open Starts this Saturday at 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes. WOD: 1a) 0:00 – 3:00 – Every 1:00 x 3 sets: 3 x 3-Stop Clean High-Pull (Low Hang, Above the Knee, Hi-Hang) Work light, empty bar even depending on your capacity. Hold each stop for 1-2 seconds. No dip and drive from the Hi-Hang position, finish the extension into the pull from the pause position. 1b) 4:00 – 7:00 – Every 1:00 x 3 sets: 2x Tall Jerk + Halting Split Jerk Keep it light and focus on positioning. 1c) 8:00 – 16:00 – Every 1:00 x 8 sets: 1 Snatch Deadlift + 1 Hang Clean (Above the Knee) + 1 Front Squat + 1 Split Jerk Start at a moderate load and build as deemed fit. 1d) 17:00 – 23:00 –…