Summer Shirt Order – Red, White, and Blue
Summer shirt order is going in 8/1/16. If you’ve lived in Vermont long enough you know August and September are often our hottest months, so get your tank tops now. If for whatever reason you’re not able to figure out the Google Docs shoot us an e-mail or ask us in class and we’ll put you down for what you want. All shirts are $25. Men’s Tank, Women’s Muscle Tank, Unisex T-Shirt, Women’s T-Shirt. In the Google Docs there is a link to the actual shirt that is getting printed on. Sign-up HERE! Mens and Women’s Unisex T-Shirt Men’s Tank Top Women’s Muscle Tank
Champlain Valley CrossFit – Sport: Tuesday, July 26th, 2016
WOD: 1) Power Snatch + Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. These are done as a drop and reset between reps. Build as heavy as deemed fit. 2) Power Clean + Clean: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. These are done as a drop and reset between reps. Build as heavy as deemed fit. 3) AQAP: 18-12-6 Alternating Dumbbell Snatch 50/35 36-24-12 Burpees Extra Work: 4) Handstands: 10 minute Practice Work on any facet of a Handstand Hold, Walk, Push-up, Support, etc. 5) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Tuesday, July 26th, 2016
Pre Class: 1) 20 minute EMOTM: Odd – 600/500m Assault Bike Even – 1 Legless Rope Climb 15ft + 1 Rope Climb 15ft Scale as needed, pick output that you can maintain for all 10 rounds. WOD: 2) Power Snatch + Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. These are done as a drop and reset between reps. Build as heavy as deemed fit. 3) Snatch Push Press + 3 Overhead Squats: 4 sets Warm-up as needed. Rest 90-120 seconds between sets. Start around 80% of your 1RM Snatch Push Press. Build as heavy as deemed fit. 4) AQAP: 18-12-6 Alternating Dumbbell Snatch 100/70 36-24-12 Burpees Standard for the the DB Snatch is no dropping from Overhead. Extra Work: 5) 10 minute Up Ladder: 2 Strict Pull-ups 4 Push-ups Workout goes 2+4, 4+8, 6+12 and so on until 10 minutes is up. 6) Handstand…
Champlain Valley CrossFit – Fitness: Tuesday, July 26th, 2016
WOD: 1) 20 minute EMOTM: Odd – 150-200m Run Even – 20 Russian Kettlebell Swings Pick output and loading that you can maintain for all 10 rounds. 2) 10 minute Up Ladder: 3 Ball Slams 40/30 3 Burpees Workout goes 3+3, 6+6, 9+9, and so on until 10 minutes is up. Extra Work: 3) Handstands: 10 minute Practice Work on any facet of a Handstand Hold, Walk, Push-up, Support, etc. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Monday, July 25th, 2016
Pre Class: 1) Hang Power Clean: 3 Reps Every 1:30 x 7 sets Warm-up as needed. Start at 70% of your 1RM. Build a heavy as deemed fit. Goal is to work on heaviest loading cycled, no pausing at the hang. 2) Clean Power Shrugs: 3 sets of 5 @ 110%> Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. Use straps if you need them/have them. WOD: 3) Pause Back Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM Back Squat. Hold for 3 seconds in the bottom of the squat. No bounce to get out of the whole. Reference 6/27/16 for loading. 4) Romanian Deadlift: 10 reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start around 30-40% of your 1RM Deadlift and increase load as…
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