Category: Sport

* Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD: 1) Teams of 2 – 30 minute AMRAP: Partner A – 400m Run Partner B – 10 Pull-ups, 15 Front Squats 95/65, 20 Shoulder-to-Overhead 95/65 3,2,1 Go, Partner A starts a 400m Run, Partner B starts to AMRAP the Triplet. When Partner A gets back from the run, Partner B goes out to run and Partner A picks up where Partner B left off. Score is total rounds for the team. Extra Work: 2) Sled Drag: 8 x 50m Heavy. Rest 60 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD: 1) Deadlift: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 7 minute Up Ladder: 3 Squat Snatch 65/45 3 Knees-to-armpits Work goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 3) Banded Pull Throughs: 3 sets of 15 Rest 90-120 seconds between sets.  For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 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…

* Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD: 1) Bench Press (7-5-3-2-1-1-1): 1 sets Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 5/side Single Arm Dumbbell Push Press Even – 5/side Plank Rows This should be perform as a continuation of your Push Press. Your last round of Bench Press ends at 10:30, where you then start the 10 minute EMOTM. For the Single Arm Push Press the weight should be significantly heavier than you could Push Press both arms at a time. Plank Rows, hold a front plank with hands on the Dumbbells and Row one arm at a time to the chest, alternating arms each rep. 3) 3 rounds for Max…

* Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD: 1) Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 2) Clean and Jerk: 1 Rep Every 1:00 x 10 sets This is done as a continuation of the Snatches. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk  3) 10-9-8…3-2-1 – AQAP: Pull-ups Kettlebell Swings 53/35 Box Jump Overs 24/20 Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 5) Toes-to-bar: 10 minutes Practice Work on any facet of a Kipping Toes-to-bar. This is mean to be skill work not strength work. For results post detailed weights, reps,…