Champlain Valley CrossFit – Sport: Saturday, April 11th, 2015
WOD: 1) 20 minute AMRAP: 5 Shoulder-to-Overhead 135/95 10 Pull-ups 20 Wall Balls 20/14 40 Double-unders Extra Work: 2) Hip Extension: 3 sets of 20-30 reps Rest 90-120 seconds between sets. Add load as 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 11th, 2015
WOD: 1) 20 minute AMRAP: 5 Shoulder-to-Overhead 75/53 10 Ring Rows 20 Wall Balls 14/8 40 Single-unders Extra Work: 2) Hip Extension: 3 sets of 20-30 reps Rest 90-120 seconds between sets. Add load as able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Friday, April 10th, 2015
Pre Class: 1) Football Bar Bench Press Wide Grip: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 2) 20 minutes EMOTM: Odd, 1-10 Strict Pull-ups, Even, 200m Run Pick reps ranges you can maintain for al 10 rounds. WOD: 3) Overhead Squat: 5 sets of 7 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 4) Snatch Push Press: 3 sets of 7 Rest 2-3 minutes between sets. Heavy as possible. 5) 21-15-9 – AQAP: Power Cleans 165/115 Box Jump Overs 30/24 Extra Work: 6) Barbell Roll-Outs: 4 sets of 10 Rest 90-120 seconds between sets. 7) Dumbbell Overhead Tricep Curl: 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 – Fitness: Friday, April 10th, 2015
WOD: 1) Barbell Lunges: 5 sets of 7/side Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 2) Good Morning: 3 sets of 12 Rest 90-120 seconds between sets. Heavy as possible. 3) 21-15-9 – AQAP: Deadlifts 135/95 Box Jump Overs 24/20 Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Friday, April 10th, 2015
WOD: 1) Overhead Squat: 5 sets of 7 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 2) Snatch Push Press: 3 sets of 7 Rest 2-3 minutes between sets. Heavy as possible. 3) 21-15-9 – AQAP: Power Cleans 115/75 Box Jump Overs 24/20 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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