Champlain Valley CrossFit – Competition: Monday, September 14th, 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 Clean: 4 sets Warm-up as needed. Rest 2-3 minutes between sets. Order is High-Hang, Above The Knee, Floor. Only work as heavy as you can hold onto the bar for. 2) Deficit Clean Pull: 5 @ 90%, 5 @ 95%, 5 @ 100% Rest 2-3 minutes between sets. Use straps if you need them/have them. Deficit is 2″. WOD: 3) Front Squat: 5 reps Every 2:00 for 5 sets Warm-up as needed. Start at at least 60% or heavier. Sets to be done at 0:00, 2:00, 4:00, 6:00, and 8:00…
Champlain Valley CrossFit – Sport: Monday, September 14th, 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: 1) Front Squat: 5 reps Every 2:00 for 5 sets Warm-up as needed. Start at at least 60% or heavier. Sets to be done at 0:00, 2:00, 4:00, 6:00, and 8:00 2) Barbell Split Squats: 7 reps/side Every 2:30 for 4 sets This should be done as a continuation of your Front Squats. Perform all 7 reps on 1 leg before switching to the other. Sets should be done at 10:00, 12:30, 15:00, and 17:30. 3) AQAP: 400m Run 21 Overhead Squats 95/65 400m Run 21 Front Squats 95/65 400m Run 21 Back…
Champlain Valley CrossFit – Fitness: Monday, September 14th, 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: 1) Front Squat: 5 reps Every 2:00 for 5 sets Warm-up as needed. Start at at least 60% or heavier. Sets to be done at 0:00, 2:00, 4:00, 6:00, and 8:00 2) Barbell Split Squats: 7 reps/side Every 2:30 for 4 sets This should be done as a continuation of your Front Squats. Perform all 7 reps on 1 leg before switching to the other. Sets should be done at 10:00, 12:30, 15:00, and 17:30. 3) 3 rounds AQAP: 400m Run 21 Front Squats 65/45 Extra Work: 4) Dumbbell Stiff Leg Deadlift: 4 sets…
Champlain Valley CrossFit – Competition: Saturday, September 12th, 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: 1) Halting Power Snatch: 1 Rep EMOTM x 15 sets Warm-up as needed. Start around 60% of your 1RM. Pull the bar to just above the knee and hold for 3 seconds then finish the rep. 2) Halting Power Clan + Push Jerk: 1 Rep Every 1:30 for 10 sets Warm-up as needed. Start around 60% of your 1RM. Pull the bar to just above the knee and hold for 3 seconds then finish the rep 3) 3 rounds AQAP: 800m Run 30 Deadlifts 135/95 20 Chest-to-bar Pull-ups 10 Overhead…
Champlain Valley CrossFit – Sport: Saturday, September 12th, 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: 1) 3 rounds AQAP: 800m Run 30 Deadlifts 95/65 20 Push-ups 10 Overhead Squats 95/65 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 count you can complete without stopping in the first set. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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