Champlain Valley CrossFit – Fitness: Saturday, September 19th, 2015
* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 WOD: 1) 5 rounds AQAP: 400m Run 20 Kettlebell Deadlifts 53/35 10 Push-ups 3 Rope Sit-to-stand Extra Work: 2) Front Plank: Accumulate 5 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 – Sport: Saturday, September 19th, 2015
* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 WOD: 1) AQAP: 1 mile Run 5 Rope Climbs 15ft 30 Clean and Jerks 135/95 5 Rope Climbs 15ft 1 mile Run Extra Work: 2) Russian Kettlebell Swings: 3 sets of 30 Rest 90-120 seconds between sets. Heavy as possible. 3) GHD Sit-ups: 3 sets of 15-20 reps Rest 90-120 seconds between sets. Pick a rep range you can complete without stopping for the first sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, September 19th, 2015
* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 WOD: 1) Hang Power Snatch: 1 Rep EMOTM x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Hang Power Clean + Push Jerk: 1 Rep Every 1:30 for 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 1 mile Run 10 Rope Climbs 15ft 30 Clean and Jerks 185/125 10 Rope Climbs 15ft 1 mile Run 4) Chest-to-bar Pull-ups: 10 minute EMOTM Pick a rep count you can maintain. If your hands are beat up do these strict. 5) Handstand Walk: 8 x :20/:10 Max distance is the goal. 6) Strict Ring Dips: 40 for time Keep track of total time and attempts. No sets smaller than 2. 7) Sled Drag: 400m Light. Focus on walking through your heels. For…
Champlain Valley CrossFit – Competition: Friday, September 18th, 2015
* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 ** Please be advised with Dani and Jade gone the gym will not be open all hours. We don’t run Open Gym anyway, but you can expect the doors to be locked in the afternoon. Gym will not be open until 4:00 PM on Fridays. Pre Class: 1) 3-Position Snatch: 4 sets Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Order is High-Hang, Above the Knee, Floor. Only work as heavy as you can hold onto the bar for all reps. 2) Deficit Snatch Pull: 5 @ 95%, 5 @ 100%, 5 @ 105% Rest 2-3 minutes between sets. Use straps if you need them/have them. Deficit is 2″. WOD: 3a) 1 + 1/4 Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front…
Champlain Valley CrossFit – Fitness: Friday, September 18th, 2015
* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 ** Please be advised with Dani and Jade gone the gym will not be open all hours. We don’t run Open Gym anyway, but you can expect the doors to be locked in the afternoon. Gym will not be open until 4:00 PM on Fridays. WOD: 1a) 1 + 1/4 Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Build as heavy as deemed fit. Movement should be go down to the bottom of the squat come back up just past parallel, then back down to the bottom and all the way to the top to finish. 1b) 1 + 1/4 Back Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Back Squat and climb. Build as heavy as deemed fit….
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