Uncategorized – Page 4 – Clinch Valley CrossFit

Sunday 12.27.20

“Santa Maria”
5 Rounds:
60 Double Unders
30/24 Calorie Row
15 Burpee Pull-ups

Saturday 12.26.20

The Gym is Open today!
Open Gym is from 8-12pm.

“Hot-N-Ready”
5 Rounds For Max Reps:
1 Minute Single Dumbbell Power Snatches (50/35)
1 Minute Front Squats (115/85)
1 Minute Calorie Bike
1 Minute Rest

Friday 12.25.20

Merry Christmas from Clinch Valley CrossFit.
The gym is closed today but here is a core workout that you can do from home!

“Krampus”
Tabata [8 Rounds of :20 On + :10 Off]
1. Forearm Plank to Hand Plank
2. Side Plank (Left)
3. Side Plank (Right)
4. Arch Hold
5. Hollow Hold

CV Bulletin
There are no Saturday classes tomorrow.
CVCF is open tomorrow for Open Gym from 8-12pm.

Thursday 12.24.20

It’s Christmas Eve! The Gym is OPEN from 8-12pm for Open Gym!

“12 Days of CrossFit”
For Time:
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24”/20”)
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-ups
11 Wall Balls (20/14)
12 Calorie Bike

The workout flows like the song:
1 Thruster
2 Hang Power Cleans, 1 Thruster
3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
5 Toes to Bar, 4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
…..
Follow Pattern Until (12-1)

CV Bulletin
Tomorrow is Christmas Day and the gym will be closed!

Wednesday 12.23.20

“Figgy Pudding”
8 Rounds:
45 Double Unders
30 Air Squats
15/12 Calorie Row

CV Bulletin
Holiday Schedule
Christmas Eve: Open Gym (8am-12pm)
Christmas Day: Closed
December 26th: Open Gym (8am-12pm)

Tuesday 12.22.20

“Layover”
5 Rounds:
15/10 Calorie Bike
10 Chest to Bar Pull-ups

Directly into…

5 Rounds:
10 Power Cleans (95/65)
10 Push Jerks (95/65)

Monday 12.21.20

3-Position Power Snatch
Build to a Heavy Complex

“Ball Gown”
AMRAP 12:
12 Dumbbell Power Snatches (50/35)
15 Wall Balls (20/14)

CV Bulletin
Holiday Schedule
Christmas Eve: Open Gym (8am-12pm)
Christmas Day: Closed
December 26th: Open Gym (8am-12pm)

Sunday 12.20.20

“Total Whine”
10 Minutes:
Establish Heavy Set of 3 Bench Press

Rest 5 Minutes

8 Minutes:
Max Calorie Bike

Rest 5 Minutes

2 Minutes:
Max Double Unders

CV Bulletin

Saturday 12.19.20

“Bad Company”
Teams of 3
For Time: (Time Cap: 40 Minutes)
3,000 Meter Bike
2,000 Meter Row
1 Mile Run
2,000 Meter Row
3,000 Meter Bike

CV Bulletin

Beef and Shrimp Tampiqueña With Christmas Pico

Friday 12.18.20

“Ball and Chain”
AMRAP 15:
20 Single Dumbbell Hang Clean and Jerks (50/35)
10 Burpee Dumbbell Box Step-ups (24”/20”)
5 Bar Muscle-ups

CV Bulletin
Master the Movement: The Deadlift
In the lead-up to the 2021 CrossFit Games Open, we will be offering a series of curated tips to help you master movements that commonly appear in Open programming. In this installment, CrossFit Flowmaster Michele Mootz explains how to improve your deadlift, a movement she says transfers to any lift that originates with pulling a load from the ground.
Read the Article