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Holiday Schedule changes: Dec 24 am sessions only. Dec 25th closed. December 31st am sessions only. New Years Day closed. 

Reminder: December 31st CFP will be hosting our Holiday Party starting at 8pm. More details at the box!

WOD:

1. Warm up
1 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20

2. Snatch
10min: Build to 90% 1RM
Then,
EMOMx7: 1 Rep at 90%

3. Squat
3×5 Back Squat

WOD:

1. Pulls
10 min to find a 5RM Weighted Pull up

2. Conditioning
AMRAP 10:
15 Wall Ball, 20/14
12 Box Jump, 24/20
9 CTB PU

 

COMPETITORS: Skills
EMOMx6:

3-position Snatch at 65-70-75-75-70-65%
position 1 – Pockets
position 2 – Above the knee
position 3 – Below the knee
Each minute complete 3 snatches (one from the pockets, one from above and one below the knees)

Reminder December 31st CFP will be hosting our Holiday Party starting at 8pm. More details at the box!

WOD:

1. 21-15-9-15-21
Power Cleans, 135/95
Push ups
40 DU After each round

WOD:

1. Weight Lifting Wednesday
A. Front Squat – Heavy Single
B. OHS – Heavy Single
C. Snatch Balance – Heavy Single
D. Snatch – Heavy Single

Reminder December 31st CFP will be hosting our Holiday Party starting at 8pm. More details at the box!

WOD:

1. Teams of 2 (1 athlete works at a time)
3 rounds:
40 Wall Balls (20/14)
40 Sumo Dead Lift High Pull (75/55)
40 Box Jumps Overs (24/20)
40 Burpees
40 Calorie Row
Rest 1:00 Between Rounds

Reminder December 31st CFP will be hosting our Holiday Party starting at 8pm. More details at the box!

WOD:

1. Clean and Jerk
Work up to a heavy Hang Squat Clean and Jerk single

2. “Open 13.4″
Climbing Ladder for 7 Minutes
3.6.9.12…
Clean and Jerks, 135/95
Toes to Bar

EXTRAS:
3. Front Squat
3×2, across

WOD:

“Deck of Cards”
Number represents repetitions (Face cards = 10, Aces = 20 AB-Mat Situps)
Suit represents the movement.

Hearts = Burpees
Diamonds = WEAKNESS OF CHOICE
Spades = Kettlebell Swings
Clubs = Goblet Squats

Cards are flipped over one at a time.
Everyone completes the repetitions before flipping the next card.

WOD:

1.
AMRAP 20 of:
200 Double unders
100 Air Squats
80 Burpees
60 Wall Balls, 20/14
40 TTB
20 Strict HSPU
10 Muscle ups

COMPETITORS:
1. Squat
A. 3-rep Heavy Front Squat
B. 10-rep Heavy Front Squat

WOD:

1. “Team DT”
Teams of two. One athlete complete a full round before switching.
AMRAP 12 of:
12 Deads, 155/105
9 HPC, 155/105
6 Jerks, 155/105

2. Skills
ARMAP 5:
50 unbroken Double unders

Congratulations to Gena for her 16th place finish in CVCF’s 3rd annual Winter Throwdown!  

WOD:

1. AMRAP 10min:
3.6.9.12…of:
Thruster, 95/65
C2B Pull ups

 

COMPETITORS:
1. Clean Jerk
A. Squat Clean + Front Squat + Push Jerk + Split Jerk at 45%, 50%, 55%, 60%, 65%
B. Clean and Jerk at 70%, 75%, 80%, 85%, 90%, 85%, 80%, 75%

2. Squat
Front Squat, 3×2 across

WOD:

1. Strength
Dead Lift
10-8-6-4-2, climbing – goal is to increase the load on one set from the last time we did this.

2. Pull-ups
100 Rep Benchmark
100 Pull ups for time
OR:
C2B Ladder:
1.2.3.4.5.6.7.8.9.10 Unbroken reps for time (if you are unable to complete the entire ladder unbroken, start back at 1-rep and repeat the ladder as many times as necessary until you have completed 60 reps total).

 

EXTRAS:
1. Conditioning
AMRAP 14:
20 Calorie Row
20 1-arm DB Snatches, 70/50 (alternating, 10/side)

WOD:

1. Strict Press
5×5 As heavy as possible

2. 6 min AMRAP:
Wall Balls (20/14)
EVERY time you drop do 5 Kettlebell Swings (70/53)

WOD:

1. Snatch Complex
Power Snatch + Squat Snatch – work up to a heavy set

2. For Time:
30 Power Snatches at 70% of the Snatch Complex above. Every time you break complete 2 Muscle ups
*Scaling options discussed at the box

 

COMPETITORS
1. Front Squat
Build to a heavy set of 5

WOD:

1. Team Tuesday
With a running clock:
A. 15-12-9 Burpee Facing Box Jump Overs, 24/20
150m Row after every round.

B. 12-9-6 Burpee Facing Box Jump Overs, 24/20
150m Row after every round.

C. 9-6-3 Burpee Facing Box Jump Overs, 24/20
150m Row after every round.

Athlete 1 completes all of “A” (the 15-12-9 and rows). When athlete 1 comes back from the third 150m Row of “A” they will tag athlete 2 who will also complete all of “A”. Once athlete 2 is done they will tag athlete 1, who can then begin to work on “B”. Time is called when athlete 2 completes “C”.

Extras:
2. Skills
EMOMx10:
Odd: 50 Double unders
Even: 50′ HS Walk

Lil and Jules

Lil and Jules

WOD:

1. Snatch
Build to a Heavy 1Rep

2. 3 rounds:
500 Meter Row
12 Thrusters (95/65)
21 Toes to Bar

 

COMPETITORS:
3. Skill Work
3×25 Unbroken C2B Pull ups, rest as needed.

WOD:

1. Snatch
5×1 Low Hang Squat Snatch, climbing

2. “Amanda”
9-7-5 of:
Muscle ups
Squat Snatch, 135/95

 

COMPETITORS:
1. Squat
3×2 Front Squat

AND/OR

2. 3 RFT:
75 Double unders
25 GHDSU
20 1-arm DB Snatch, 70/50 (10/side)

CFP will be CLOSED for Thanksgiving day. Regular schedule for Friday and Saturday.

WOD:

1. Death by Squat Clean, 155/105

- Everyone will start with 155/105 and will give it everything they have. If you are unable to complete 10 rounds with this weight, drop the weight to 135/95 and start over.

- If you are unable to complete 10 rounds with 135/95, drop the weight to 115/85 and start over.

Post scores for all rounds that you do (the first round is the most important score – go for broke with the 155/105).

Be sure to be on time for the workouts today. A lot of different movements to cover.

Jo

Jo

WOD:

1.  AMRAP 20 of:
50 Wallballs, 20/14
50 Double-Unders
40 Box Jumps, 24/20
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle-Ups

 

COMPETITORS:
1. Snatch
3×1 at 85%
3×1 at 90%
3×1 at 85%

 

Caroline

Caroline

WOD:

1. AMRAP 8 of:
3-6-9-12-15…as high as possible of:
Power Snatch, 95/65
Box Jump Overs, 24/20

2. Squat
10×3 Front Squats, across

Mase

Mase

WOD:

1.Pause Front Squat – Heavy Set of 3
2. High Hang Squat Clean – Build to a Heavy Set of 2
3. Squat Clean – Build to a Heavy Set of 1
*Take ~ 15min at each lift

 

COMPETITORS:
4. Squat
8×4 Front Squats, across

WOD:

1. “Team Jack”
Teams of 2
AMRAP 20:
10 Push Presses (115/80)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
Parters complete full rounds before switching.

Arielle

Arielle

WOD:

If you are confident in ALL movements, do the workout as Rx. Otherwise choose either A,B or C. 

COMPETITORS:

1. With a running clock…
A. at the 0:00
AMRAP 5 of:
5 Bar Muscle ups
5 Box Jumps, 40/30″
5 Squat Cleans, 155/105

B. at the 5:00
5 mins to establish a max complex of:
1 Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk

C. at the 10:00
18-12-6 reps For time of:
Dead Lifts, 275/185
Strict HSPU

One barbell for all three wods, only the athlete can change the weight.

EXTRAS:
1. Squats
6×6 Front Squats, across

 

WOD:

1. “Jake the Snake”
10-9-8-7-6-5-4-3-2-1 Jerks, 155/105, no racks
2-4-6-8-10-12-14-16-18-20 Pull ups

 

COMPETITORS:
1. Squats
10×3 Back Squats, across

2. For time
300 Double unders – every time you break complete 10 GHDSU or T2B

WOD:

Teams of 2 or half reps solo:
AMRAP 15:
20 Calorie Row, 40 Burpees
30 Calorie Row, 60 Kettlebell Swings (53/35)
40 Calorie Row, 80 Box Jumps (24/20)
50 Calorie Row, 100 WallBalls (20/14)

NO 10 am workout today,  9:30 am instead. Sorry for the late change. Spread the word if you know others planning on a 10am.

WOD:

1. Bench Press 20min:
Build to a Heavy Single

2. DeadLift 20min:
Build to a Heavy Single

Extras:
3. Squat
8×4, across

WOD:

With a running clock…
1. at the 0:00, ARMPAP 5 of:
10 Bar Facing Burpees
15 Thrusters, 95/65
20 C2B Pull ups

2. at the 5:00
5 mins to establish a 5RM Low Hang Snatch – low hang is below knee, but off the ground

3. at the 10:00, for time:
25 OHS, 135/95
75 Double unders
25 Cal Row
75 Double unders
25 OHS, 135/95

Must use the same barbell for all three wods, and you are responsible for changing your own weights.

WOD:

1. Beast Builder V1:
EMOMx9
Min 1: 7 unbroken Hang Squat Cleans + 1 unbroken Jerks, 185/135
Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks, 185/135
Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks, 185/135
Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks, 185/135
Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks, 185/135
Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks, 185/135
Min 7: 1 Hang Squat Clean + 7 unbroken Jerks, 185/135

 

COMPETITORS:
1. Squats
10×3 across

 

WOD:

1. For Load:
Front Rack Walking Lunge (Gym length)
OH Walking Lunge (Gym length)
*Build to a challenging weight in each*

2. Strict C2B Pull-ups:
5xMax Effort

 

WOD:

1. Warm-up/skills: For Time:
10-8-6-4-2 Strict HSPU
5-4-3-2-1 Muscle ups

2.  “Work It Wednesday”
EMOM:
4-5 rounds of:
Min 1: Max Pushups
Min 2: Max Wall Ball Shots
Min 3: Max Abmat Sit ups
Min 4: 200m Run
Min 5: Max OHS (45#/35#)
Min 6: Max Cals on Rower

 

COMPETITORS:
1.  Squats
8×4 Front Squats, across

 

WOD:

1. Snatch 20 min:
1RM Power Snatch

2. With a Running Clock:
AMRAP 3:
3 Power Snatch (135/95)
20 DU

Rest 3 minutes

AMRAP 4:
4 Power Snatch (115/80)
20 DU

Rest 4 minutes

AMRAP 5:
5 Power Snatch (95/65)
20 DU

WOD:

1. Clean & Jerk  20 min:
1 RM Power Clean and Jerk

2. For time
Cash-In: 1,000m Row
Followed by 6 RFT of:
9 Front Squats, 155/105
9 C2B
9 KBS, 2-pood/1.5-pood

 

COMPETITORS:
1. Squats
6×6 Front Squats, across

Reminder, this Saturday Halloween Party starts at 5pm. Directions to the party can be found at the gym. Hope to see everyone there!

 

May have posted this before but it is a cool vid..

WOD:

1. Snatch 15 min:
Build to a Heavy Squat Snatch.

2. Clean 15 min:
Build to a Heavy Squat Clean.

3. Jerk 15 min:
Build to a Heavy Push or Split Jerk.

 

COMPETITORS:
1. Squats
7×3 Back Squats, across

Reminder, this Saturday Halloween Party starts at 5pm. Directions to the party can be found at the gym. Hope to see everyone there!

 

WOD:

1. AMRAP 10min:
1 Legless Rope Climb
15 Wall Ball Shots (20/14)
*Legless rope climbs only if you are very proficient at rope climbs with your legs

Tiffany

Tiffany

WOD:

1. Deadlift:
Take 15 Min to establish a Heavy 3rep Deadlift

2. EMOM 15min:
Min 1: Max Effort Deadlift @ 75% from part 1
Min 2: Max effort Box Jumps (24″/20″)
Min 3: Rest

 

COMPETITORS:
1. Squats
8×4 Back Squats, across

WOD:

1. For time:
1,000 Meter Row
40 Pull-Ups
30 Thrusters (95/65)
20 Lateral Barbell Burpees

 

COMPETITORS:
1. Make up a missed WOD from the past week.