Champlain Valley CrossFit – Sport: Wednesday, June 10th, 2015
* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic ** Going to the Games and T-Shirts HERE WOD: 1) Push Jerk: 5 reps Every 2:00 for 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 5 rounds AQAP: 200m Run 15 Kettlebell Swings 70/53 10 Burpees Extra Work: 3) Hollow Rocks: 100 for time Keep track of total time and sets to complete. 4) Shoulder Taps: 10 minutes Practice Work on sets of shoulder taps, goal should be to build to 40 reps (20/side). For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Wednesday, June 10th, 2015
* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic ** Going to the Games and T-Shirts HERE WOD: 1) Strict Press: 5 reps Every 2:00 for 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 5 rounds AQAP: 200m Run 15 Kettlebell Swings 35/26 10 Burpees Extra Work: 3) Hollow Rocks: 100 for time Keep track of total time and sets to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Tuesday, June 9th, 2015
* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic ** Going to the Games and T-Shirts HERE Pre Class: 1) Jerk: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 2) 20 minute EMOTM: Movement 1 – 50ft Handstand Walk Movement 2 – 1 Sumo Deadlift Warm-up as needed. Start around 80% for your Deadlift and build as heavy as possible. WOD: 3) Power Snatch + Hang Snatch + 1-5 Strict Pull-ups/Ring Rows: EMOTM x 10 sets Warm-up as needed. Start around 60% of your 1RM. Reps should be done Touch and Go.. Pick a rep count for Ring Rows/Pull-ups that you can maintain for all 10 sets. 4) Power Clean + Hang Clean + 1-5 Strict Pull-ups/Ring Rows: EMOTM x 10 sets Warm-up as needed. Start around 60% of your 1RM. Reps should be…
Champlain Valley CrossFit – Sport: Tuesday, June 9th, 2015
* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic ** Going to the Games and T-Shirts HERE WOD: 1) Power Snatch + Hang Snatch + 1-5 Strict Pull-ups/Ring Rows: EMOTM x 10 sets Warm-up as needed. Start around 60% of your 1RM. Reps should be done Touch and Go.. Pick a rep count for Ring Rows/Pull-ups that you can maintain for all 10 sets. 2) Power Clean + Hang Clean + 1-5 Strict Pull-ups/Ring Rows: EMOTM x 10 sets Warm-up as needed. Start around 60% of your 1RM. Reps should be done Touch and Go.. Pick a rep count for Ring Rows/Pull-ups that you can maintain for all 10 sets. 3) 10 minute AMRAP: 10 Power Cleans 95/65 10 Push-ups 30 Double-unders Extra Work: 4) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Run: 8 x…
Champlain Valley CrossFit – Fitness: Tuesday, June 9th, 2015
* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic ** Going to the Games and T-Shirts HERE WOD: 1) 50m Farmers Carry + 5-10 Ring Rows: Every 2:00 for 10 sets Warm-up as needed. Heavy as possible on the Farmers Carry. Pick a rep count for Ring Rows that you can maintain for all 20 sets. 2) 10 minute AMRAP: 10 Ball Slams 40/30 10 Push-ups 40 Single-unders Extra Work: 3) 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
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