Category: Sport

*CVCF 7 Year Anniversary Party HERE WOD: 1) Every 4:00 x 10 sets: Odd – 300m Run + 15 Pull-ups + 25 Kettlebell Swings 53/35 Even – 300m Run + 50 Double-unders + 10 Burpees Scale efforts appropriately so that they take no longer than 3 minutes. Extra Work: 2) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 3) Band Pull-aparts: 100 Reps Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*CVCF 7 Year Anniversary Party HERE WOD: 1) Snatch High Pull + Above the Knee Hang Snatch High-Pull + Above the Knee Hang Muscle Snatch + Overhead Squat: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM Snatch and build as heavy as deemed fit. 2) Snatch High-Pull + Above the Knee Hang Snatch Pull + Above the Knee Hang Power Snatch: Every 1:00 x 7 sets Continue to build on loading from Part 1. 3) Snatch Pull + Above the Knee Hang Snatch + Overhead Squat: Every 1:00 x 7 sets Continue to build loading from Part 2. 4a) 3 minute AMRAP: 20 Wall Balls 20/14 20 Push-ups Max Reps Toes-to-bar Rest 1 minute 4b) 3 minute AMRAP: 20 Toes-to-bar 20 Wall Balls 20/14 Max Reps Push-ups Rest 1 minute 4c) 3 minute AMRAP: 20 Push-ups 20 Toes-to-bar Max Wall Balls 20/14 Extra Work: 5) Single Arm Dumbbell…

*CVCF 7 Year Anniversary Party HERE WOD: 1) Back Squat: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Start a little heavier than last week. Build as heavy as deemed fit. 2) Front Squat: 5 Reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats. Start a little heavier than last week. Build as heavy as deemed fit. 3) 7 minute Up Ladder: 3 Deadlifts 185/135 3 Box Jump Overs 24/20 Workout is perform 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 4) Sled Drag: 400m @ Bodyweight Scale load as needed if you can’t move continuously for the 400m. 5) Run – 4 sets of: 800m Easy 400m Moderate 200m Fast Rest 3 minutes For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*CVCF 7 Year Anniversary Party HERE WOD: 1) 3 rounds for Max Reps: 3 minutes Burpees 2 minutes Kettlebell Swings 53/35 1 minute Box Jumps 24/20 2 minutes Rest Extra Work: 2) Alternating Kettlebell Z-Press: 4 sets of 6/side Rest 90-120 seconds between sets. Focus on positioning over load. 3) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*CVCF 7 Year Anniversary Party HERE WOD: 1) Halting Clean High-Pull + High 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 + High-Hang Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Clean Pull + High-Hang Clean + Split Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) 3 rounds AQAP: 400m Run 15 Power Snatch 65/45 3 Rope Climbs 15ft Extra Work: 5) Barbell Back Rack Lunges: 4 sets of 6/side Rest 2-3 minutes between sets. Alternate legs each rep. Build as heavy as deemed fit. 6) Single Arm Dumbbell Row: 3 sets of 20/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc….