Category: Sport

* CVCF Project Day HERE ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE WOD: 1) Jerk: 7 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Start at a moderate load and build as heavy as possible. 2) 3 rounds for Max Reps: 1 minute Row For Calories 30 seconds Rest 1 minute Toes-to-bar 30 seconds Rest 1 minute Shoulder-to-Overhead 95/65 30 seconds Rest Extra Work: 3) Handstand Push-ups: 10 minutes Practice Work on any style of Handstand Push-up. 4) Hollow Hold: Accumulate 3 minutes Keep track of total time and attempts to complete. 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) Snatch: 1.1.1 reps Every 2 minutes for 7 sets Start at around 60% of your 1RM. Drop the bar and reset between each rep. Build as heavy as possible. All reps full squat. 2) Clean: 1.1.1 reps Every 2 minutes for 7 sets Start at around 60% of your 1RM. Drop the bar and reset between each rep. Build as heavy as possible. All reps full squat. 3) 21-1-5-9 – AQAP: Deadlifts 155/105 Pull-ups Extra Work: 4) Stiff Leg Deadlift: 3 sets of 10 Rest 90 seconds between sets. Heavy as possible. 5) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible. Keep the movement strict. 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 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 3) 21-15-9 – AQAP: Front Squats: 95/65 Burpee Lateral Bar Hops Extra Work: 4) Reverse Hyper: 4 sets of 15 Rest 90 seconds between sets. Heavy as possible. 5) Double-unders: 10 minutes Practice Goal is to work towards consistent sets of 75+ Unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE WOD: 1) 20 minute AMRAP: 200m Run 10 Shoulder-to-Overhead 115/75 1 Rope Climb 15ft Extra Work: 2) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90 seconds between sets. Keep it strict. Heavy as possible. 3) GHD Sit-ups: 3 sets of 20 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE WOD: 1) Back Squat: 2×5 @ 65%, 3×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 4×5 @ 60% Warm-up as needed. Rest 90-120 seconds between sets. 3) 7 minute Up Ladder: 3 Power Cleans 95/65 3 Pull-ups Extra Work: 4) Pistol Squats: 10 minutes Practice Work on any facet, including mobility, 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