Category: Sport

* Billing changes. Help CVCF. Please read here. WOD: 1) 4 rounds – 4 minute AMRAP/2 minute Rest: 30 Double-unders 20 Power Cleans 95/65 10 Push-ups Each round reset back to 30 Double-unders.   Extra Work: 2) Handstand Walk: 10 minutes Practice Practice any facet of Handstand Walk/Hold. 3) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Billing changes. Help CVCF. Please read here. ** Open 15.5 with Redline and Party after here. WOD: 1) Thrusters: Every 90 seconds for 15 sets Warm-up as needed. Sets 1-5, 3 Thrusters, sets 6-10, 2 Thrusters, Sets 11-15, 1 Thruster. Build as heavy as deemed fit. 2) 27-21-15-9 – AQAP: Row For Calories Thrusters 65/45 Extra Work: 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 4) 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. Post Results/Thoughts To Comments

* Billing changes. Help CVCF. Please read here. ** Open 15.5 with Redline and Party after 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 should be approximately 20-30 seconds worth of work. Movement 4 – Barbell…

* Billing changes. Help CVCF. Please read here. ** Open 15.5 with Redline and Party after here. WOD: 1) Jerk Complex: Every 90 seconds for 15 sets Warm-up as needed. 1 Complex consists of 1 Push Press, 1 Push Jerk, 1 Split Jerk. 2) 4 rounds AQAP: 10 Shoulder-to-Overhead 115/75 15 Pull-ups 20 Deadlifts 115/75 Extra Work: 3) Hip Thrusts: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 4) Dumbbell Overhead Tricep Curl: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Billing changes. Help CVCF. Please read here. ** Open 15.5 with Redline and Party after here. WOD: 1) Every 90 seconds for 15 sets: Hang Snatch + Snatch + 20 Double-unders Warm-up as needed. Start at around 60% of your max Snatch. Build as heavy as deemed fit. No dropping the bar between reps, the 2nd rep should be Touch-and-Go. 2) AQAP: 30 Calories Rowed then 3 rounds of… 15 Thrusters 65/45 15 Bar Facing Burpees then… 30 Calories Rowed Extra Work: 3) GHD Sit-ups: 8 x :20/:10 Keep track of total reps completed each round. 4) Row: 20 x :30/:30 Row on the wattage setting, you should have a maintainable work pace, your active rest pace should be 50% of your work wattage. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments