*Spring Events at CVCF HERE

**Sugar Spreading the Love of the “Hawks” Workout HERE

WOD:

1a) 0:00 – 10:00 – 10 minutes Max Calories Ski/Bike/Row/Run:

30 seconds Easy/Moderate

30 seconds Hard/Sprint

Accumulate as many calories as possible sticking to a pattern of trying to maintain a low-to-moderate pace for 30 seconds and then a high effort pace for 3 seconds.

1b) 12:00 – 22:00 – 10 minute AMRAP:

9/side Single Arm Dumbbell Overhead Squats 35/25

15 Box Jumps 24/20

21 V-Ups

Scale as needed. For the Squat perform all reps on 1 side before switching to the other side.

1c) 24:00 – 34:00 – 10 minute AMRAP:

10 Push-ups

20 Abmat Sit-ups

30 Dumbbell Goblet Box Step-ups 35/25

Scale as needed. Step-ups alternate legs every rep. Step-ups done at whatever height you used to Box Jump on.

Extra Work:

2) Sandbag/D-Ball Carry: 8 sets of 100ft

Rest 90 seconds between sets. Heavy as able to carry unbroken.

3) Farmers Carry: 400m

Load as deemed fit (keep it under 10 minutes). Keep track of time and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE