Category: Sport

* CVCF Project Day HERE. Open Gym will be cancelled this Sunday. ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE **** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Snatch: 1.1 reps Every 90 seconds for 10 sets Warm-up as needed. Start around 60% of your 1RM. Drop and reset between reps. All lifts are full Squat. Goal should be heavier loading than last week. 2) Clean: 1.1 reps Every 90 seconds for 10 sets Warm-up as needed. Start around 60% of your 1RM. Drop and reset between reps. All lifts are full Squat. Goal should be heavier loading than last week. 3) 10 minute AMRAP: 10 Pull-ups 15 Power Cleans 95/65 50 Double-unders Extra Work: 4) Stiff Leg Deadlift: 3 sets of 10 Rest 90 seconds between sets. Heavy as possible. 5) Farmers Carry: 6 x 50ft Heavy. Rest 60 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post…

* CVCF Project Day HERE. Open Gym will be cancelled this Sunday. ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE WOD: 1) Back Squat: 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3) 4 rounds AQAP: 20 Wall Balls 20/14 20 Alternating 1 Arm Dumbbell Snatch 50/35 Extra Work: 4) Pistol Squats: 10 minutes Practice Work on any facet of a Pistol Squat. 5) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* CVCF Project Day HERE ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE Class: 1) 5 rounds AQAP: 20 Box Jumps Overs 24/20 20 Pull-ups 20 Kettlebell Swings 53/35 Extra Work: 2) Plank Work: 3 rounds 30 seconds each…Bird Dog Left, Bird Dog Right, Left Plank, Right Plank, Front Plank. Rest 1 minute. 3) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* CVCF Project Day HERE ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE WOD: 1) Back Squat: 5 @ 65%, 3×5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 4×5 @ 65% Warm-up as needed. Rest 90-120 seconds between sets. 3) 3 rounds AQAP: 7 Hang Power Cleans 135/95 21 Push-ups 63 Double-unders Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. Add load if able. 5) Pistol Squats: 10 minutes Practice Work on any facet of a Pistol Squat including mobility. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* CVCF Project Day HERE ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up 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 – Squats,…