Category: Sport

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, 24th, and 26th WOD: 1) Strict Press: 7 Reps Every 2:30 for 6 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 6th set is a Max Reps sets done at 85% of your 7RM for the day. Max Reps set is Max Reps Strict Press directly into Max Rep Push Press. 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. Cap of each movement is 20 reps, so total you can go for is 40 reps, 20 Strict + 20 Push. 2) 10 minute AMRAP: 20 Kettlebell Swings 53/35 20 Box Jump Overs 24/20 Extra Work: 3) Front Plank: Accumulate 5 minutes Keep track of total time…

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, 24th, and 26th WOD: 1) 3 Hang Power Snatches: Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM Power Snatch. Work within your capacity to hang onto the bar. Also remember power doesn’t have to be a quarter squat, it is anywhere above parallel. Build as heavy as deemed fit. 2) 3 Power Cleans + 1 Jerk: Every 2:00 for 5 sets Warm-up as needed. Start around 60% of your 1RM Power Clean. Work within your capacity to hang onto the bar. Also remember power doesn’t have to be a quarter squat, it is anywhere above parallel. Build as heavy as deemed fit. 3) AQAP: 60 Wall Balls 20/14 40 Pull-ups 20 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….

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, 24th, and 26th WOD: 1) Front 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) AQAP: 21-18-15-12 Deadlifts 155/105 100-75-50-25 Double-unders Extra Work: 3) Hip Thrusts: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 4) Sled Drag: 400m @ Bodyweight Heavy, but should be able to consistently move. 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, and 24th WOD: 1) 20 minute AMRAP: 15 Push-ups 200m Run 25 Kettlebell Swings 53/35 Extra Work: 2) Double-unders: 10 minutes Practice Goal is to work to 100 Unbroken. 3) Abmat Sit-ups: 100 for time Keep track of total time and sets 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, and 24th WOD: 1) Back Squat: 10 Reps Every 3:00 for 5 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM 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 10/23/15 for loading. 2) AQAP: 50 Wall Balls 20/14 35 Pull-ups 50 Wall Balls 20/14 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. For results post detailed weights, reps, times, thoughts, etc. for all work…