Category: Sport

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE WOD: 1) Power Snatch + Hang Power Snatch + Overhead Squat: Every 1:30 for 8 sets Warm-up as needed. Start around 60% of your 1RM Power Snatch. Build as heavy as deemed fit. Focus on footwork, you shouldn’t be having to adjust your stance from your Power Snatch into your Overhead Squat. 2) Power Clean + Hang Power Clean + Front Squat + Jerk: Every 2:00 for 5 sets Warm-up as needed. Start around 60% of your 1RM Power Clean. Build as heavy as deemed fit. Jerks are all split. 3) 3 rounds AQAP: 21 Box Jump Overs 24/20 15 Knees-to-armpits 9 Hang Power Snatch 75/55 Extra Work: 4) Band Pull Aparts: 100 not for time Switch Over and Underhand every 10 reps. Focus on positioning and activation, not speed. 5) Handstands: 10 minute Practice Work on any facet of a Handstand Hold/Walk. For results post detailed weights,…

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE WOD: 1) Front Squat: 5 Reps Every 2:00 for 7 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 5RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 11/2/15 for loading. 2) 5 rounds for Max Reps: 40 seconds D-Ball Over Shoulder 70/50 20 seconds Rest 40 seconds Row for Calories 20 seconds Rest Extra Work: 3) Hip Thrusts: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 4) Sled Drag: 400m @ Bodyweight Scale loading down as needed to enable consistent, continuous movement. For results post detailed weights, reps, times, thoughts, etc. for all…

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE WOD: 1) 20 minute AMRAP: 12 Shoulder-to-Overhead 75/55 12 Knees-to-armpits 12 Burpees Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken. 3) Supermans: 100 for time Hold the top of each repetition for 1 second. Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, 24th, and 26th WOD: 1) Back Squat: 7 Reps Every 2:30 for 7 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 5 sets you must establish a 7RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 7RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 10/26/15 for loading. 2) 3 rounds AQAP: 12/side Alternating Single Arm Dumbbell Snatch 50/35 6 Dumbbell Thrusters 50/35 3 Rope Climbs 12ft Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able….

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, 24th, and 26th WOD: 1) 30 minute AMRAP: 400m Run 30 Goblet Squats 53/35 20 Abmat Sit-ups 10 Push-ups For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE