Champlain Valley CrossFit – Sport: Monday, June 22nd, 2015
* 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) Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 75-80% of your 1RM. Build as heavy as deemed fit. 2) Back Squat: 1 Rep EMOTM x 10 sets Start at your last Front Squat weight. Build as heavy as deemed fit. 3) 3 rounds AQAP: 400m Run 20 Burpee-to-target Extra Work: 4) Band Pull Aparts: 100 not for time Focus should be on activation and positioning. Break into as many sets as needed. 5) Double-unders: 10 minutes Practice Goal should be to work to sets of 100 Unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Monday, June 22nd, 2015
* 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) Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 75-80% of your 1RM. Build as heavy as deemed fit. 2) Back Squat: 1 Rep EMOTM x 10 sets Start at your last Front Squat weight. Build as heavy as deemed fit. 3) 3 rounds AQAP: 400m Run 20 Burpee-to-target Extra Work: 4) Band Pull Aparts: 100 not for time Focus should be on activation and positioning. Break into as many sets as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Saturday, June 20th, 2015
* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items WOD: 1) Snatch: Build to a Heavy Single Spend 20 minutes to build to a heavy single. All reps full squat. 2) Clean and Jerk: Build to a Heavy Single Spend 20 minutes to build to a heavy single. All reps full squat and split jerk. 3) AQAP: 800m Run 30 Power Snatch 95/65 30 Overhead Squats 95/65 30 Chest-to-bar Pull-ups 800m Run 20 Power Snatch 95/65 20 Overhead Squats 95/65 20 Chest-to-bar Pull-ups 800m Run 10 Power Snatch 95/65 10 Overhead Squats 95/65 10 Chest-to-bar Pull-ups 5) Wall Facing Shoulder Taps: 5 sets of 30 Rest 90-120 seconds between sets. 15/side. 6) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 7) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc….
Champlain Valley CrossFit – Sport: Saturday, June 20th, 2015
* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items WOD: 1) AQAP: 800m Run 30 Power Snatch 65/45 30 Overhead Squats 65/45 30 Pull-ups 800m Run 20 Power Snatch 65/45 20 Overhead Squats 65/45 20 Pull-ups 800m Run 10 Power Snatch 65/45 10 Overhead Squats 65/45 10 Pull-ups Extra Work: 2) GHD Sit-Ups: 4 sets of 15-20 reps Rest 90-120 seconds between sets. 3) Muscle-Ups: 10 minutes Practice Work on any facet if a Ring Muscle-Up. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Saturday, June 20th, 2015
* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items WOD: 1) AQAP: 800m Run 30 Kettlebell Deadlifts 53/35 30 Goblet Squats 53/35 30 Ring Rows 800m Run 20 Kettlebell Deadlifts 53/35 20 Goblet Squats 53/35 20 Ring Rows 800m Run 10 Kettlebell Deadlifts 53/35 10 Goblet Squats 53/35 10 Ring Rows Extra Work: 2) V-Ups: 4 sets of 10-15 reps Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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