Champlain Valley CrossFit – Sport: Tuesday, May 26th, 2015
* Thursday, May 28th is bring a friend day. Bring anyone you’d like to any of the time slots. Next On-Ramp starts June 1st. ** Olympic Lifting Class will be cancelled Tuesday the 19th and 26th WOD: 1) Clean: 1 Rep EMOTM x 20 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 5 rounds AQAP:: 12 Deadlifts 115/75 9 Hang Power Cleans 115/75 6 Push Jerk 115/75 Extra Work: 3) Hip Thrusts: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 4) Assault Bike: 10 x .5 mile Rest 90 seconds between sets. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Tuesday, May 26th, 2015
* Thursday, May 28th is bring a friend day. Bring anyone you’d like to any of the time slots. Next On-Ramp starts June 1st. ** Olympic Lifting Class will be cancelled Tuesday the 19th and 26th WOD: 1) Deadlift: 1 Rep EMOTM x 20 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute AMRAP: 10 Deadlifts 95/65 10 Dumbbell Shoulder-to-Overhead 35/25 Extra Work: 3) Hip Thrusts: 4 sets of 15 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: Monday, May 25th, 2015
* Thursday, May 28th is bring a friend day. Bring anyone you’d like to any of the time slots. Next On-Ramp starts June 1st. ** Olympic Lifting Class will be cancelled Tuesday the 19th and 26th *** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph WOD: 1) “Murph” – AQAP: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Wear a 20lb Weight Vest if you want. Break-up the 100/200/300 into any manner you like, the common break-up is 20 rounds of 5 Pull-ups, 10 Push-ups, 15 Air Squats For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Monday, May 25th, 2015
* Thursday, May 28th is bring a friend day. Bring anyone you’d like to any of the time slots. Next On-Ramp starts June 1st. ** Olympic Lifting Class will be cancelled Tuesday the 19th and 26th *** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph WOD: 1) “Murph” – AQAP: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Wear a 20lb Weight Vest if you want. Break-up the 100/200/300 into any manner you like, the common break-up is 20 rounds of 5 Pull-ups, 10 Push-ups, 15 Air Squats For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Monday, May 25th, 2015
* Thursday, May 28th is bring a friend day. Bring anyone you’d like to any of the time slots. Next On-Ramp starts June 1st. ** Olympic Lifting Class will be cancelled Tuesday the 19th and 26th *** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph WOD: 1) “Murph” – AQAP: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Wear a 20lb Weight Vest if you want. Break-up the 100/200/300 into any manner you like, the common break-up is 20 rounds of 5 Pull-ups, 10 Push-ups, 15 Air Squats For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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