Monday

New Year's Eve- 10am only.
CFV Staff wishes all our amazing members and families a safe and happy new year. Thankyou all for an awesome 2012 and we look forward to seeing you all smash it out again next year!

OTMEM 15

2 x Ground to overhead through squat (60/40)
8 x Burpees
As many Double Unders as possible

Record Double Unders

Saturday

10,9,8,7....3,2,1

Power clean (60/40)
Knees to Elbows
Burpees

Friday

Partner WOD: 6am & 6:30pm

AMRAP 25

10 x Pull-ups
15 x KB Swings
20 x Double Unders
400m

Whilst partner A is completing reps, partner B runs 400m. Once reps are complete partner A rests until partner B returns from run. Then swap.

Thursday

5 RFT

10 x HSPU
15 x Toes to Bar
200m

9:30am, 12:30pm, 5:30pm, 6:30pm

Monday

10am only.
Partner WOD: AMRAP 14 Minutes.

'Sevens'

7 x Shoulder to Overhead (50/35)
7 x Pull ups
7 x Dead Lifts (50/35)
7 x Squats
7 x Toes to Bar
7 x HSPU
7 x Burpees

One person working at a time.

Saturday

For Time:

400m KB Carry (20/16)

21/15/9

Deadlift (100/75)
OH walking lunge (20/15)

400m KB Carry

Friday

Partner WOD

AMRAP 10 mins

8 x Pull-ups
8 x KB Swings 20/16
8 x Burpees

AMRAP 10 mins

30 x Double Unders
10 x KB Snatches
100m

No rest between AMRAPs, 1 person working at a time.

Thursday

For time:

3km TT

Wednesday

AMRAP 20 Mins:

400M
20 x Wall balls
15 x Burpees
10 x K2E

Tuesday

Goat Day:

OTM x 20 minutes

Odd minute - Goat #1
Even minute - Goat #2

goat (n) -
1. Furry little mountain creature. Usually trots, loves cabbage;
2. A particular movement, skill, or lift that you consider a weakness.

Monday

3 RFT

50 x Squats
3 x Muscle Ups (6 x Strict Pullups/ 6 x Ring Dips)
12 x Hang Power Cleans (60/45)

Scale for Muscle-up may be band-assisted but no kipping.

Saturday

CFV will be closed today due to the Mil-fit throwdown, come and support our athletes from 9am onwards.

Friday

'Partner WOD'

1 - AMRAP 10

10 x Thrusters (50/35)
10 x Lateral Bar Burpees
10 x KB Swings (20/16)

2 - AMRAP 10

200 x Double Under Buy in
5 x Snatches (50/35)
10 x Box Jumps

WOD's courtesy of the Albury/Wodonga CrossFit Invitational Throw-down

Thursday

AMRAP 3 minutes

3 x Power Cleans (60/40)
6 x Push-ups
9 x Squats

Repeat x 5 with 1 minute rest between rounds

Record total rounds

Wednesday

Skill: Muscle Up/ Progressions

Then:

OTMEM for 10 minutes

3 x Muscle ups
(S = 9 x Chest to bar pull-ups)
Max double Unders for remainder of minute.
Record double Unders.

Tuesday

4 x RFT

200m
7 x Ring Dips
14 x O/H Squats (40/30)
7 x Burpee Box Jumps

Monday

"Tabatas"

6 rounds, 20 on/10 off:

WallBalls
HR Push ups
Ab mat sit-ups
Pull-ups

Saturday

"Open Gym"
Come in and practice a skill, Hit a 1RM or do a WOD.

Good luck to the CFV athletes, and all other competitors taking part in the Albury/ Wodonga Xmas invitational tomorrow. Go hard!!

Friday

Partner WOD

Complete the following, 1 athlete at a time relay style:

5 Rounds each:

20 x SDHP
20 x Box Jumps
20 x KB Swings
20 x Burpees

Athlete completes one full round then tags partner.

Thursday

For Time:
21 x Hang Power Clean (40/30)
21 x Pull-ups
42 x Double Unders
15 x Hang Power Clean
15 x Pull-ups
30 x Double Unders
9 x Hang Power Cleans
9 x Pull-ups
15 x Double Unders

Wednesday

5 RFT

400m
10 x Toes to Bar
20 x Wall Balls

Tuesday

As far as possible in 9 minutes:

20 x Snatches (45/30)
20 x Snatches (60/45)
20 x Snatches (70/55)

Monday

2 RFT

200m
24 x KB Swings (24/16)
18 x Front squats (50/35)
200m
18 x KB Swings (24/16)
12 x Front Squats (50/35)