Champlain Valley CrossFit – Sport: Monday, November 9th, 2015
* Holiday Schedule HERE WOD: 1) Front Squat: 3 Reps Every 1:30 for 10 sets Warm-up as needed. Start at 70% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. 2) 3 rounds AQAP: 25 Deadlifts 115/75 50 Air Squats 50 Double-unders Extra Work: 3) Hip Extension: 4 sets of 15 Rest 90-120 seconds between sets. Add load if able. 4) Sled Drag: 400m @ Bodyweight Should be able to move continuously, scale loading if you cannot. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Holiday Schedule
As the holidays approach just want to make sure we get our schedule out there for everyone. Let us know if you have any questions or something is unclear. Wednesday, November 25th – All night classes cancelled. Last class of the day will be noon, gym will close at 1:30. Thursday, November 26th – 9 AM Class Only Friday, November 27th – Open Gym Only from 9 AM – 2:00 PM Sunday, December 6th – CVCF Clean-up Day. Open Gym cancelled. Thursday, December 24th – All night classes cancelled. Last class of the day with be noon, gym will close at 1:30 Friday, December 25th – 9 AM Class Only Thursday, December 31st – All night classes cancelled. Last class of the day will be noon, gym will close at 1:30. Friday, January 1st – Gym Closed
Champlain Valley CrossFit – Fitness: Saturday, November 7th, 2015
WOD: 1) 20 minute AMRAP: 5 Deadlifts 115/75 10 Wall Balls 14/8 15 Abmat Sit-ups Extra Work: 2) Double-unders: 10 minutes Practice Goal is to work to 100 Unbroken Reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, November 7th, 2015
WOD: 1) Snatch: A – Build to a Heavy Single B – 2 sets of 1 @ 90% of Heavy Single Warm-up as needed. Rest 90-120 seconds between lifts. All reps full Squat. No more than 3 missed lifts. 2) Clean and Jerk: A – Build to a Heavy Single B – 2 sets of 1 @ 90% of Heavy Single Warm-up as needed. Rest 90-120 seconds between lifts. All reps full Squat and Split Jerk. No more than 3 missed lifts. 3) 20 minute AMRAP: 5 Power Cleans 155/105 10 Toes-to-bar 15 Wall Balls 20/14 This is a great workout to work on unbroken capacity. Goal should be to hit everything for the entire workout as unbroken movements. 4) AQAP: 10 Legless Rope Climbs 30 Deficit Handstand Push-ups For Deficit Handstand Push-ups you choose the deficit and whether you want to work strict or kipping. Pick…
Champlain Valley CrossFit – Sport: Saturday, November 7th, 2015
WOD: 1) 20 minute AMRAP: 5 Power Cleans 115/75 10 Knees-to-armpits 15 Wall Balls 20/14 Extra Work: 2) GHD Sit-ups: 3 sets of 10-20 reps Rest 90-120 seconds between sets. Pick a rep range you can complete without stopping for the first set. 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 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)
