Category: Sport

WOD: 1) Snatch High-Pull + Halting Low Hang Knee Hang Muscle Snatch + Pause Overhead Squat: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM Snatch. For the 2nd movement, come down just below the knee, hold for 3 seconds, then perform the Muscle Snatch from that position.  2) Snatch Pull + Halting Low Hang Power Snatch + Overhead Squat: Every 1:00 x 7 sets Continue to build loading from Part 1. Halt is the same drill. 3) Snatch Pull + Halting Low Hang Snatch: Every 1:00 x 7 sets Continue to build loading from Part 2. Halt is the same drill. 4) AQAP: 50 Wall Balls 20/14 50 Alternating Dumbbell Snatch 50/35 50 Wall Balls 20/14 Extra Work: 5) Handstands: 10 minutes Practice Work on any facet of being upside down. 6) L-Sit: Accumulate 1 minute Keep track of time and attempts to complete. For…

WOD: 1) Front Squat: 3 Reps Every 1:30 x 7 sets Warm-up as needed. Look at last week’s loading and look to build a little heavier. 2) Back Squat: 3 Reps Every 1:30 x 7 sets Warm-up as needed. Look at last week’s loading and look to build a little heavier. 3) 3 rounds for Max Reps: 1 minute Squat Cleans 95/65 1 minute Bar Facing Burpees 1 minute Double-unders Extra Work: 4) Sled Drag: 400m @ Bodyweight Scale weight if you can’t move continuously. 5) Run – 10 sets of: 400m Run Moderate 100m Walk Keep track of time for each round. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*CVCF 7 Year Anniversary Party HERE WOD: 1) 2 rounds AQAP: 1 mile Run 30 Clean and Jerks 95/65 100 Air Squats Extra Work: 2) D-Ball Bear Carry: 400m Keep track of time and attempts to complete. 3) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*CVCF 7 Year Anniversary Party HERE WOD: 1) Clean High-Pull + Above the Knee Hang Clean High-Pull + Above the Knee Hang Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM C+J. Build as heavy as deemed fit. 2) Clean Pull + Above the Knee Hang Power Clean + Front Squat + Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Clean Pull + Above the Knee Hang Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) 3 rounds AQAP: 12 Thrusters 95/65 15 Pull-ups 400m Run Extra Work: 5) Barbell Back Rack Lunges: 4 sets of 6/side Rest 2-3 minutes between sets. Alternate legs each rep. Build on loading from last week. 6) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. For results post detailed weights,…

*CVCF 7 Year Anniversary Party HERE WOD: 1) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 31-40 – 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 in a strength…