Champlain Valley CrossFit – Fitness: Wednesday, July 1st, 2015
* Friday, July 3rd, there will be no evening classes. Last class is Noon. Saturday, July 4th there will be one class at 9:00 AM. ** There is no CrossFit Kids class Tuesday, June 30th. *** Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th WOD: 1) Shoulder-to-Overhead: Establish a 1RM Warm-up as needed. Rest as needed. Take as many attempts as needed. 2) 12 minute AMRAP: 10 Shoulder-to-Overhead 65/45 10 Abmat Sit-ups 100m Run Extra Work: 3) Hip Thrusts: 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 https://www.youtube.com/watch?v=-Zxum1ej7Ec
Champlain Valley CrossFit – Competition: Tuesday, June 30th, 2015
* Friday, July 3rd, there will be no evening classes. Last class is Noon. Saturday, July 4th there will be one class at 9:00 AM. ** There is no CrossFit Kids class Tuesday, June 30th. *** Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th Pre Class: 1) 20 minute EMOTM: Movement 1 – 3 Bench Press Movement 2 – 200m Run Start at around 65-70% of your 1RM Bench Press and climb as deemed fit. WOD: 2) Power Snatch: 1 Rep Every 30 seconds for 20 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Power Clean: 1 Rep Every 30 seconds for 20 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 4) 5 rounds AQAP: 21 Wall Balls 20/14 15…
Champlain Valley CrossFit – Sport: Tuesday, June 30th, 2015
* Friday, July 3rd, there will be no evening classes. Last class is Noon. Saturday, July 4th there will be one class at 9:00 AM. ** There is no CrossFit Kids class Tuesday, June 30th. *** Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th WOD: 1) Power Snatch: 1 Rep Every 30 seconds for 20 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Power Clean: 1 Rep Every 30 seconds for 20 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 5 rounds AQAP: 15 Wall Balls 20/14 12 Pull-ups 9 Burpee Box Jump Overs 24/20 Extra Work: 4) GHD Sit-ups: 3 sets of 15-20 reps Rest 90-120 seconds between sets. 5) Bar Muscle-up: 10 minutes Practice Work on any facet of…
Champlain Valley CrossFit – Fitness: Tuesday, June 30th, 2015
* Friday, July 3rd, there will be no evening classes. Last class is Noon. Saturday, July 4th there will be one class at 9:00 AM. ** There is no CrossFit Kids class Tuesday, June 30th. *** Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th WOD: 1) Deadlift: 1 Rep Every 30 seconds for 40 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Set the bar down every rep, no dropping the bar. 2) 5 rounds AQAP: 15 Wall Balls 14/8 12 Ring Rows 9 Burpee Box Jump Overs 24/20 Extra Work: 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Monday, June 29th, 2015
* Friday, July 3rd, there will be no evening classes. Last class is Noon. Saturday, July 4th there will be one class at 9:00 AM. ** There is no CrossFit Kids class Tuesday, June 30th. *** Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th Pre Class: 1) Snatch + Hang Snatch + 2 Overhead Squats: 7 sets Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Use straps if you need them/have them. WOD: 2) Pause Back Squat: 2 reps Every 90 seconds for 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pause in the bottom of each rep for 3 seconds. No bouncing to get out of the hole. 3) Pause Front Squat: 2 reps Every 90 seconds for…
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