Category: Sport

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, and 24th 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 should be approximately 20-30 seconds worth of work. Movement 4 – Barbell…

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, and 24th WOD: 1) Strict Press: 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. 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. 2) 12 minute AMRAP: 12 Burpees 12 Box Jump Overs 24/20 12 Shoulder-to-Overhead 95/65 Extra Work: 3) Front Plank: Accumulate 5 minutes Keep track of total time and attempts to complete. 4) Row: 10 x 200m Rest 90 seconds between sets. Goal is fastest consistent paces. For results…

* Holiday Schedule HERE * CVCF Clean-Up Day HERE WOD: 1) 3 Power Snatches: Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM Power Snatch. These are meant to be done as drop and reset. Focus on a solid starting position each time. 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. These are meant to be done as drop and reset. Focus on a solid starting position each time. Also remember power doesn’t have to be a quarter squat, it is anywhere above parallel. Build as heavy as deemed fit. 3) 5 rounds AQAP: 15 Overhead Squats 65/45 12 Knees-to-armpits 9 Power Snatch 65/45 Extra Work: 4) Band Pull-Aparts: 100 not for time Switch every 10 reps…

* Holiday Schedule HERE * CVCF Clean-Up Day HERE WOD: 1) Front 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 10/19/15 for loading. 2) 7 minute Up Ladder: 3 Power Cleans 95/65 10 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 Should be able to move consistently. Scale loading as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

* Holiday Schedule HERE WOD: 1) 5 rounds AQAP: 400m Run 30 Abmat Sit-ups 20 Push-ups Extra Work: 2) GHD Sit-ups: 3 sets of 10-20 reps Rest 90-120 seconds between sets. Pick a rep range you can complete without stopping for the first set. 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE