Champlain Valley CrossFit – Sport: Saturday, May 2nd, 2015
WOD: 1) AQAP: 50 Pull-ups 50 Thrusters 65/45 50 Knees-to-armpits 50 Power Cleans 65/45 50 Push-ups Extra Work: 2) GHD Sit-ups: 4 sets of 15-20 reps Rest 90-120 seconds between sets. 3) Bar Muscle-up: 10 minutes Practice Work on any facet of a Bar 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, May 2nd, 2015
WOD: 1) AQAP: 50 Abmat Sit-ups 50 Thrusters 45/35 50 Knee Push-ups 50 Ball Slams 40/30 50 Abmat Sit-ups 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
Champlain Valley CrossFit – Competition: Friday, May 1st, 2015
* Regional shirt order HERE. Order is going in Friday, May 1st, make sure you get your name in for a T-shirt, Tank, or both. Pre Class: 1) Football Bar Bench Press Wide Grip: 5 sets of 7 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 2) 20 minute EMOTM: Movement 1 – 1-5 Pistol Squats/side Movement 2 – 1-3 D-Ball Over Shoulder Pick reps you can maintain for all 10 sets. WOD: 3) Overhead Squats: 5 sets of 7 Warm-up as needed. Rest 2-3 minutes between sets. Work as heavy as possible. 4) Snatch Push Press: 3 sets of 7 Rest 90-120 seconds between sets. Heavy as possible. 5) AQAP: 21-15-9 Deadlifts 315/205 3-2-1 Legless Rope Climbs 15ft Extra Work: 6) V-Ups: 4 sets of 15-20 reps Rest 90-120 seconds between sets. 7) Dumbbell Floor Press: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible….
Champlain Valley CrossFit – Fitness: Friday, May 1st, 2015
* Regional shirt order HERE. Order is going in Friday, May 1st, make sure you get your name in for a T-shirt, Tank, or both. WOD: 1) Reverse Barbell Lunges: 4 sets of 10/side Warm-up as needed. Rest 2-3 minutes between sets. Work as heavy as possible. 2) Good Morning: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 3) 8 minute AMRAP: 8 Ring Rows 12 Deadlifts 95/65 16 Air Squats Extra Work: 4) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments A great listen, lots of good thoughts for those trying to bridge the gap from their normal diets to Paleo
Champlain Valley CrossFit – Sport: Friday, May 1st, 2015
* Regional shirt order HERE. Order is going in Friday, May 1st, make sure you get your name in for a T-shirt, Tank, or both. WOD: 1) Overhead Squats: 5 sets of 7 Warm-up as needed. Rest 2-3 minutes between sets. Work as heavy as possible. 2) Snatch Push Press: 3 sets of 7 Rest 90-120 seconds between sets. Heavy as possible. 3) AQAP: 21-15-9 Deadlifts 185/125 3-2-1 Rope Climbs 15ft Extra Work: 4) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. 5) Single Arm Dumbbell Row: 4 sets of 15/side 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 A great listen, lots of good thoughts for those trying to bridge the gap from their normal diets to Paleo
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