WOD

Posted: March 28, 2015 by admin in WOD


Announcements

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Attention all CF Open WOD competitiors: CFCV is having an Open WOD Throwdown!! TOP 3 Women and TOP 3 Men who have the best overall standings upon completion of the Open WODs, will win prizes! 1st place $100 , 2nd place 1 Session with Dr. Chris Garcia, 3rd place $50 Rogue gift card.
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If you haven’t done so already, please give us a shout out on Google, Facebook and YELP. Your testimonials are greatly appreciated.

Main – WOD

View Public Whiteboard

(No Measure)

5 laps ( 200 ) Run @ 75% – hard sprint last part of the run.

15/side Arm Circles- forward and reverse

10/side Arm Swings

1x 25yd Bear Crawl – Forward

1x 25yd Bear Crawl – Backward

1 x 25 yd Lunge with Twist

10/each way Hip Circles

10 burpees

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

WOD

Posted: March 26, 2015 by admin in WOD


Announcements

**********************
Attention all CF Open WOD competitiors: CFCV is having an Open WOD Throwdown!! TOP 3 Women and TOP 3 Men who have the best overall standings upon completion of the Open WODs, will win prizes! 1st place $100 , 2nd place 1 Session with Dr. Chris Garcia, 3rd place $50 Rogue gift card.
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Join us this Friday at 5pm for the last CrossFit Open WOD BYOB event! Bring something to share and get ready to cheer on your fellow CrossFitters!
*****************************
If you haven’t done so already, please give us a shout out on Google, Facebook and YELP. Your testimonials are greatly appreciated.

Main – WOD

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Shoulder, over head press. (No Measure)

Crossover Symmetry activation,then 10 arm circles,10 arm swings,10 pass through’s. 2 min banded overhead MOB. 10 Good Mornings with barbell

Shoulder Press (1 @ 75%, 80%, 85%,90%,95%,105%+)

Metcon (Time)

3 Rounds for Time

200M Run

15 Toes To Bar with a Twist

WOD

Posted: March 25, 2015 by admin in WOD

Announcements

**********************
Attention all CF Open WOD competitiors: CFCV is having an Open WOD Throwdown!! TOP 3 Women and TOP 3 Men who have the best overall standings upon completion of the Open WODs, will win prizes! 1st place $100 , 2nd place 1 Session with Dr. Chris Garcia, 3rd place $50 Rogue gift card.

Main – WOD

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(No Measure)

Row 500 m,

10 each pvc passthroughs,

overhead squats,

walking lunge with forearm to instep.

10 barbell,deadlifts,power clean,front squat,push press.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Min of

10 back squats 135/95

25 yd shuttle sprint(out and back)

Rest 5 min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min of

20 Box jumps 24/20

20 Cal row

Rest 5 min

Metcon (Time)

3 rounds for time of

15 burpees

25 yd farmers carry 2p/1.5p ( out and back)

WOD

Posted: March 24, 2015 by admin in WOD

Announcements

**********************
Attention all CF Open WOD competitiors: CFCV is having an Open WOD Throwdown!! TOP 3 Women and TOP 3 Men who have the best overall standings upon completion of the Open WODs, will win prizes! 1st place $100 , 2nd place 1 Session with Dr. Chris Garcia, 3rd place $50 Rogue gift card.

Main – WOD

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(No Measure)

Crossover Symmetry Activation

Skip rope 3 min alternating 10 skips each leg.

Turkish Get Ups 4 X 3 med weight.

then…

3 Rounds

Hollow Body Holds 50 seconds

Shoulder Bridge 50 seconds

Metcon (Time)

21’s

3 rounds for time of Kettlebell Complex 52/36 or scale as needed

Right Side:

7 KB Swings

7 KB Snatches

7 KB Thrusters

repeat on Left Side

EWOD

3 x 10 weighted hips thrust 45/25lb

Team WOD

Posted: March 23, 2015 by admin in WOD


Announcements

**********************
Attention all CF Open WOD competitiors: CFCV is having an Open WOD Throwdown!! TOP 3 Women and TOP 3 Men who have the best overall standings upon completion of the Open WODs, will win prizes! 1st place $100 , 2nd place 1 Session with Dr. Chris Garcia, 3rd place $50 Rogue gift card.

Main – WOD

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(No Measure)

2 min of air dyne or run 400 m.

10 walking lunges foward( with a twist)

10 walking lunges backwards( with a twist)

10 lateral lunge steps,RT & LF

10 pull-ups

10 push-ups

10 sit-ups
Warm up reps for the Front squat

5 x 40%

3 x 50%

2 x 60%

Front Squat (1 x 75-80-85-90-95-105% +)

Metcon (AMRAP – Rounds and Reps)

10 Min amrap of

5 strict ring dips

10 strict chin-ups

20 squats

WOD

Posted: March 21, 2015 by admin in WOD


Announcements

**********************
Attention all CF Open WOD competitiors: CFCV is having an Open WOD Throwdown!! TOP 3 Women and TOP 3 Men who have the best overall standings upon completion of the Open WODs, will win prizes! 1st place $100 , 2nd place 1 Session with Dr. Chris Garcia, 3rd place $50 Rogue gift card.

Main – WOD

View Public Whiteboard

(No Measure)

Row 500 m

1 x 25yd High Skips

1 x 25yd Walking Groiner Stretch

1 x 25yd stepping Quad stretch

1 x 25yd stepping hamstring stretch

2 min/side Ankle Mobility Stretch- Banded

2 min/side Hip Flexion and External Rotation stretch

Metcon (Time)

For Time

30 Hand release push-ups

40 pull-ups

50 kb swings 1.5/1p ( american swing)

60 sit-ups

70 burpees

WOD 15.4

Posted: March 20, 2015 by admin in WOD

Announcements

**********************
Attention all CF Open WOD competitiors: CFCV is having an Open WOD Throwdown!! TOP 3 Women and TOP 3 Men who have the best overall standings upon completion of the Open WODs, will win prizes! 1st place $100 , 2nd place 1 Session with Dr. Chris Garcia, 3rd place $50 Rogue gift card.
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NO KETTLEBELL CLASS ON SATURDAY. BROOKE IS ON VACATION.

Main – WOD

View Public Whiteboard

(No Measure)

3 x 200 m Run @ 75% sprint last 10 sec of each minute

15/side Arm Circles- forward and reverse

10/side Arm Swings

1x 25yd Bear Crawl – Forward

1x 25yd Bear Crawl – Backward

1 x 25 yd Lunge with Twist

10/each way Hip Circles

Squatting Quad Warm-Up for the Clean

Repeat Sequence 3X

Squatting Quad to Muscle Clean

Squatting Quad to Power Clean

Squatting Quad to Front Squat

Squatting Quad to Squat Clean

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

CrossFit Games Open 15.4 Masters 55+ Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 65 lb. and clean 75 lb.

Women push press 45 lb. and

clean 55 lb.

WOD

Posted: March 19, 2015 by admin in WOD


Announcements

**********************
Attention all CF Open WOD competitiors: CFCV is having an Open WOD Throwdown!! TOP 3 Women and TOP 3 Men who have the best overall standings upon completion of the Open WODs, will win prizes! 1st place $100 , 2nd place 1 Session with Dr. Chris Garcia, 3rd place $50 Rogue gift card.
***********************
NO KETTLEBELL CLASS ON SATURDAY. BROOKE IS ON VACATION.

Main – WOD

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Snatch warm-up (No Measure)

200M run

10 pvc pipe passthroughs, 3min t-spine and lat smash MOB,10 iron cross,hip thrust,scorpions.

Burgener warm-up for Snatch.

Snatch progressions (5 x 3 reps increase wt by feel.)

High hang-Mid thigh,Floor

Death By 10 Meters (AMRAP – Rounds)

Death By 10 Meters

WOD

Posted: March 18, 2015 by admin in WOD

Announcements

**********************
Attention all CF Open WOD competitiors: CFCV is having an Open WOD Throwdown!! TOP 3 Women and TOP 3 Men who have the best overall standings upon completion of the Open WODs, will win prizes! 1st place $100 , 2nd place 1 Session with Dr. Chris Garcia, 3rd place $50 Rogue gift card.
***********************
NO KETTLEBELL CLASS ON SATURDAY. BROOKE IS ON VACATION.

Main – WOD

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Deadlift Warm-Up (No Measure)

2 Minutes Double Under Practice

10 leg swings front, side and back,

10 banded lateral steps right and left,

10 each: squats, back extensions, tuck crunches.

5 barbell complex:

deadlift, power clean, front squat, push press.

Deadlift ( 1 x 75%,80%,85%,90%95%,105%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

10 Push Ups on the Ball

15 Ball Slams 40/30

20 Walking Lunge Steps with Ball Overhead

Happy St. Patrick’s Day!!!

Posted: March 17, 2015 by admin in WOD

Announcements

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Join us every Saturday At 8 am , for our Russian kettle bell class, taught by Brooke Sullivan, who is RKC certified ( taught by Pavel himself )
**********************
Attention all CF Open WOD competitiors: CFCV is having an Open WOD Throwdown!! TOP 3 Women and TOP 3 Men who have the best overall standings upon completion of the Open WODs, will win prizes! 1st place $100 , 2nd place 1 Session with Dr. Chris Garcia, 3rd place $50 Rogue gift card.

Main – WOD

View Public Whiteboard

Warm up,run, barbell complex,etc. (No Measure)

Run 200m, 10 each leg swings,right ,left,front,back.

10 reps of barbell ,deadlift,power clean,front squat,push press.

Warm-up

Clean Progressions with Barbells

Squatting Quad to Muscle Clean X3

Squatting Quad to Power Clean X3

Squatting Quad to Power Clean & Front Squat

Squatting Quad to Squat Clean X3

Metcon (Time)

“The Luck Of The Irish”

3 Rounds for Time

17 Power Cleans 135/95

17 KTE

17 River Dance

Run 200M