Champlain Valley CrossFit – Fitness: Monday, March 14th, 2016
WOD: 1) Back Squat: Every 2:30 5 @ 60-65% 5 @ 60-70% 5 @ 65-75% 5 @ 70-80% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 2) Front Squat: Every 2:00 5 @ 60-65% 5 @ 60-70% 2×5 @ 65-75% This should be a continuation of your Back Squats on a running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 3) 3 rounds for Max Reps: 1 minute Calories Rowed 1 minute Box Jump Overs 24/20 1 minute D-Ball Over Shoulder 70/50 1 minute Rest Keep track of total reps at each station. Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between…
Champlain Valley CrossFit – Competition: Saturday, March 12th, 2016
WOD: 1) Snatch: 1 Rep Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 50 Calorie Row 50 Thrusters 95/65 50 Calorie Row Rest 5-10 minutes 4) 4 rounds AQAP: 21 Wall Balls 20/14 15 Handstand Push-ups 9 Deadlifts 225/155 Rest 5-10 minutes 5) 3 rounds AQAP: 400m Run 3 Legless Rope Climbs 15ft If you’re not proficient in Legless Rope Climbs swap reps as needed using legs, for instance 1 Legless + 2 w/Legs. 6) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, March 12th, 2016
WOD: 1) 5 rounds AQAP: 400m Run 15 Thrusters 95/65 15 Toes-to-bar Extra Work: 2) Sled Drag: 8 x 50m Rest 60 seconds between sets. Heavy as possible. 3) Kipping Pull-up: 10 minutes Practice Work on any facet of a Kipping Pull-up For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, March 12th, 2016
WOD: 1) 5 rounds AQAP: 400m Run 15 Thrusters 45/35 30 Abmat Sit-ups Extra Work: 2) Sled Drag: 8 x 50m Rest 60 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, March 11th, 2016
* Join us Tomorrow Night for the CrossFit Open with Fit Vine Wine and Paleo Naturals, they will be dishing out some awesome product! WOD: 1) “16.3” – 7 minute AMRAP: 10 Power Snatch 75/55 3 Bar Muscle-ups For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
