Champlain Valley CrossFit – Fitness: Monday, April 20th, 2015
* Next Monday, the 20th, Fuel For Fire will be here all day sampling products. Make sure you get in to try out one of the cleanest and healthiest products out there. ** Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here. WOD: 1) Front Squat: 1 Rep EMTOM x 10 sets Warm-up as needed. Start around 75% 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 and continue to build as deemed fit. 3) 3 rounds AQAP: 30 Kettlebell Swings 35/26 30 Box Jump Overs 24/20 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/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
Champlain Valley CrossFit – Competition: Saturday, April 18th, 2015
* Next Monday, the 20th, Fuel For Fire will be here all day sampling products. Make sure you get in to try out one of the cleanest and healthiest products out there. ** Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here. WOD: 1) Snatch: 20 minutes to a Establish a Heavy Single for the Day Warm-up as needed. Rest as needed. Take as many attempts as needed…but keep this at around 20 minutes, don’t spend an hour maxing out. 2) Clean and Jerk: 20 minutes to a Establish a Heavy Single for the Day Warm-up as needed. Rest as needed. Take as many attempts as needed…but keep this at around 20 minutes, don’t spend an hour maxing out. 3) 20 minute EMOTM: Odd, 1-10 Toes-to-bar, Even, 10/8 Sprint Calories on Rower Adjust reps as needed, this shouldn’t be more than 20 seconds of…
Champlain Valley CrossFit – Sport: Saturday, April 18th, 2015
* Next Monday, the 20th, Fuel For Fire will be here all day sampling products. Make sure you get in to try out one of the cleanest and healthiest products out there. ** Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here. WOD: 1) AQAP: 50-40-30-20-10 Wall Balls 20/14 20-16-12-8-4 Pull-ups 2) Hip Extension: 3 sets of 20-30 reps Rest 90-120 seconds between sets. Add load if able. 3) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Saturday, April 18th, 2015
* Next Monday, the 20th, Fuel For Fire will be here all day sampling products. Make sure you get in to try out one of the cleanest and healthiest products out there. ** Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here. WOD: 1) 15 minute AMRAP: 30 Wall Balls 14/8 15 Ring Rows 2) Hip Extension: 3 sets of 20-30 reps 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
Champlain Valley CrossFit – Sport: Friday, April 17th, 2015
* Next Monday, the 20th, Fuel For Fire will be here all day sampling products. Make sure you get in to try out one of the cleanest and healthiest products out there. ** Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here. WOD: 1) Overhead Squat: 7 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 2) Snatch Push Press: 3 sets of 3 Rest 2-3 minutes between sets. Heavy as possible. 3) 3 rounds AQAP: 50 Double-unders 21 Push-ups 12 Power Snatch 75/53 Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 5) Burgener Warm-up: 3-5 rounds Perform this with an empty barbell. Goal should be technique and speed on movements. This is not for time. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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