Category: Sport

*CVCF 7 Year Anniversary Party HERE WOD: 1) 40 minute EMOTM: Minute 1 –  Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 –  Non-Monostructural Conditioning Minute 4 – 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…

*CVCF 7 Year Anniversary Party HERE WOD: 1) Every 4:00 x 10 sets: Odd – 300m Run + 25 Wall Balls 20/14 + 15 Push-ups Even – 300m Run + 5 Push Press Scale reps loading as needed. Odd rounds should take no longer than 3 minutes so that you have at least 1 minute of rest. For the Push Press build loading each round as deemed fit, rest appropriately coming off the run so you can maximize the loading on the Push Press. During the Push Press rounds, don’t game the run and jog, hit the run hard, recover, and then hit your Push Press. Extra Work: 2) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip. 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. For results post detailed weights, reps, times, thoughts, etc….

*CVCF 7 Year Anniversary Party HERE WOD: 1) Halting Snatch High-Pull + High-Hang Muscle Snatch + Snatch Balance: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM and build as heavy as deemed fit. For the Halt hold just below the knee for 3 seconds. 2) Snatch Pull + High-Hang Power Snatch + Overhead Squat: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch Pull + High-Hang Snatch: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) 4 rounds for Max Reps: 20 seconds Pull-ups 40 seconds Alternating Dumbbell Snatch 50/35 60 seconds Ski/Bike/Row 1 minute Rest Extra Work: 5) Rope Climb: 10 minutes Practice Work on any facet of climbing a rope. 6) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if appropriate. For results post detailed weights, reps, times, thoughts, etc. for all…

*CVCF 7 Year Anniversary Party HERE WOD: 1) Front Squat: 7 Reps Every 2:30 x 4 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Back Squat: 7 Reps Every 2:30 x 4 sets Continue from your Front Squats, adding load as deemed fit. 3) 4 rounds AQAP: 20 Power Cleans 65/45 30 Air Squats 40 Double-unders Extra Work: 4) Sled Drag: 400m @ Bodyweight Should be continuous movement, if you can’t, scale loading appropriately. 5) Run – 6 sets of: 800m Easy Rest 30 seconds 100m Sprint 100m Walk No rest between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Membership Price Changes HERE WOD: 1) AQAP: 800m Run 80 Alternating Lunges 600m Run 60 Box Jumps 24/20 400m Run 40 Hang Power Cleans 115/75 200m Run 20 Shoulder-to-Overhead 115/75 Extra Work: 2) D-Ball Bear Carry: 400m Heavy as possible, keep it under 10 minutes. Keep track of time and attempts to complete. 3) GHD Sit-ups: 3 sets of 15 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE