Category: Sport

WOD: 1) “Hawks” – AQAP: 1000m Row 50 Deadlifts 225/155 50 Thrusters 95/65 50 Box Jumps 30/24 50 Burpees 50/side Plate Overhead Walking Lunge 45/25 100 Double-unders For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Paying tribute to a great dude today.

WOD: 1) Hang Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Hang Clean + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) “Open 19.2” – 8 minute AMRAP: 25 Toes-to-bar 50 Double-unders 15 Squat Cleans 135/85 25 Toes-to-bar 50 Double-unders 13 Squat Cleans 185/115 If you get through this in 8 minutes then an additional 4 minutes is added to the clock. This continues for a total of 5 rounds of the 25/50/Squat Clean. The Squat Cleans go 11 @ 225/145, 9 @ 275/175, 7 @ 315/205. Earning up to 20 minutes worth of workout time. Extra Work: 4) Hip Thrust: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Muscle-up: 10 minutes Practice Work on…

*Want to Participate in the Open HERE WOD: 1) 40 minute EMOTM: Minute 1+2 –  Monostructural Conditioning Minute 3+4 – Gymnastics/Skill Minute 5+6 –  Non-Monostructural Conditioning Minute 7+8 – 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, Presses, Deadlifts, Cleans, Snatches, etc. all…

*Want to Participate in the Open HERE **CVCF Stowe Bowl HERE WOD: 1a) 0:00 – 21:00 – Every 3:00 x 7 sets: 90 seconds Ski/Bike/Row/Run @ Moderate Tempo + 5 Push Press Push Press performed from the floor. Start around 60% of your 1RM and build as heavy as deemed fit. Work for consistent pacing on your machine. 1b) 21:00 – 30:00 – 9 minute EMOTM: 10-20 second Chin-Over-Bar Hold Use assistance as needed. 1c) 30:00 – 40:00 – 10 minute AMRAP: 10 Calories Ski/Bike/Row/Run 10 Single Arm Russian Kettlebell Swings Left 53/35 10 Single Arm Russian Kettlebell Swings Right 53/35 10 Push-ups Standard for the Swing is Kettlebell past shoulder. Extra Work: 2) Sandbag Bear Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 3) Banded Face Pulls: 100 Reps Break up as needed. Focus on positioning and activation, not speed. For results post detailed weights,…

*Want to Participate in the Open HERE **CVCF Stowe Bowl HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 3 Power Snatch + 2 Low Hang Power Snatch + 1 Hang Power Snatch Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant barbell cycling. Your Hang rep can be done anywhere above the knee. 1a) 10:30 – 21:00 – Every 1:30 x 7 sets: 3 Power Cleans + 2 Low Hang Power Cleans + 1 Hang Power Clean Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant barbell cycling. Your Hang rep can be done anywhere above the knee. 2) 9 minute Up Ladder: 3 Toes-to-bar 3 Deadlifts 155/105 30 Double-unders Workout goes 3+3+30, 6+6+3-, 9+9+30, and so on until 9 minutes is up. Extra Work: 3) Rope…