Champlain Valley CrossFit – Sport: Monday, August 24th, 2015
* Dani will be leading a group stretch from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. WOD: 1) Front Squat: 3 reps Every 1:30 for 7 sets Warm-up as needed. Start at at least 60% or heavier. Reference 7/27/15 and try and work heavier. Perform this on a running clock hitting sets at 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, and 9:00. 2) Reverse Barbell Lunge: 5 reps/side Every 2:00 for 5 sets Reference 7/27/15 for loading. While this is a reverse instead of forward lunge loading shouldn’t be drastically different. This should be a continuation of your Front Squats. Sets should be done at 10:30, 12:30, 14:30, 16:30, and 18:30. 3) 3 rounds AQAP: 400m Run 50 Air Squats 12 Deadlifts 155/105 Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. Add load if able. 5) Sled Drag: 8 x 50m Rest…
Champlain Valley CrossFit – Fitness: Monday, August 24th, 2015
* Dani will be leading a group stretch from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. WOD: 1) Front Squat: 3 reps Every 1:30 for 7 sets Warm-up as needed. Start at at least 60% or heavier. Reference 7/27/15 and try and work heavier. Perform this on a running clock hitting sets at 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, and 9:00. 2) Reverse Barbell Lunge: 5 reps/side Every 2:00 for 5 sets Reference 7/27/15 for loading. While this is a reverse instead of forward lunge loading shouldn’t be drastically different. This should be a continuation of your Front Squats. Sets should be done at 10:30, 12:30, 14:30, 16:30, and 18:30. 3) 3 rounds AQAP: 400m Run 35 Air Squats 20 Russian Kettlebell Swings 35/26 Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. Add load if able. For results post…
Champlain Valley CrossFit – Sport: Saturday, August 22nd, 2015
* Today from 5-7 PM. Movie night and some “cardio” at CVCF. Sign-up for your machine HERE. Limited spots. WOD: 1) 4 rounds AQAP: 400m Run 21 Wall Balls 20/14 15 Burpee Lateral Bar Hops 9 Power Snatch 95/65 Extra Work: 2) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 3) Kipping Pull-ups: 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. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Saturday, August 22nd, 2015
* Today from 5-7 PM. Movie night and some “cardio” at CVCF. Sign-up for your machine HERE. Limited spots. WOD: 1) 4 rounds AQAP: 400m Run 21 Wall Balls 14/8 15 Kettlebell Deadlifts 53/35 9 Burpees Extra Work: 2) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Saturday, August 22nd, 2015
* Today from 5-7 PM. Movie night and some “cardio” at CVCF. Sign-up for your machine HERE. Limited spots. WOD: 1) 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) Power Clean + Push Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 800m Run Then…3 rounds of… 7 Muscle-ups 21 Wall Balls 30/20 Then… 800m Run Then…3 rounds of… 7 Hang Power Snatch 135/95 7 Rope Climbs 15ft Then… 800m Run If you plan on doing this workout please come to the 10:30 AM competitors session. 4) Banded Ring Dips: 5 sets of 3 Rest 90-120 seconds between sets. Use purple band looped to a Dumbbell. Add loading as able. 5) Paralette HPSU: 3 Reps EMOTM x 10 sets Perform these as kipping….
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