Category: Sport

*Sign-up for the 2019 CVCF Team Internal Throwdown HERE **Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 1 Muscle Snatch Warm-up as needed. Work to a heavy Muscle Snatch for the day. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 1 Power Snatch Continue to build loading and establish a heavy Power Snatch for the day. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Snatch Continue to build loading and establish a heavy Snatch for the day. 2) 3 rounds AQAP: 30 Box Jump Overs 24/20 15 Toes-to-bar 10 Deadlifts 185/135 Extra Work: 3) Sotts Press: 4 sets of 10 Rest 90-120…

*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 4/side Back Rack Reverse Lunges Warm-up as needed. Alternate legs each rep. Reference last week for loading. Add 2.5-5lbs from last week. If you’re not comfortable going heavier at the top end, work to bring-up just your bottom sets. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Tempo (1-0-3) Front Rack Box Step-ups These should be started nice and light. The emphasis should be on holding the tempo, not adding load. Perform all 5 reps on 1 side, then switch stances to the other side. Tempo is 1 second up, brief pause, and a 3 second…

*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1) 20 minute Up Ladder: 2 Burpee Dumbbell Box Step-ups 50/35 @ 24/20 4 Abmat Sit-ups Ladder is 2+4, 4+8, 6+12, 8+16, and so on until time is up. Dumbbell Burpee Box Step-up, hands must stay on the Dumbbells in the bottom, come out of the Burpee Deadlift the Dumbbells and step up and back down on the box, that’s one rep. Extra Work: 2) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 3) Belt Squat Marching: 7 x :30 ON/:30 OFF @ 50% Bodyweight Scale loading as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=vA3QavPp1Ho

*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1) 0:00 – 15:00 – Every 1:30 x 10 sets: Snatch Pull + Snatch + 2 Overhead Squats Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor after the Snatch Pull. 2) 33-27-21-15-9 – AQAP: Thrusters 65/45 Pull-ups Scale as needed. This is for time, but has a 20 minute time cap. Extra Work: 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. 4) GHD Sit-ups: 3 sets of 10-20 reps Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill 1b) 20 minute EMOTM: Even –  Non-Monostructural Conditioning Odd – 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…