Champlain Valley CrossFit – Sport: Saturday, March 21st, 2015
* Paleo Challenge Winners here. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after here. WOD: 1) AQAP: 60 Calories Rowed 40 Thrusters 65/45 50 Burpee Box Jump Overs 24/20 40 Thrusters 65/45 60 Calories Rowed Extra Work: 2) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 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, March 21st, 2015
* Paleo Challenge Winners here. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after here. WOD: 1) AQAP: 60 Calories Rowed 40 Thrusters 45/35 50 Burpee Box Jump Overs 24/20 40 Thrusters 45/35 60 Calories Rowed Extra Work: 2) 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
Champlain Valley CrossFit – Competition: Friday, March 20th, 2015
* Paleo Challenge Winners here. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after here. WOD: 1) 15.3 – 8 minute Up Ladder: 3 Handstand Push-ups 3 Power Cleans 185/123 After the round of 3, then the pattern goes 6+3, 9+3, 12+6, 15+6, 18+6, 21+9, 24+9, 27+9, 30+12, and so on. 2) Front Squat: 2 reps Every 90 seconds for 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 4) Dumbbell Overhead Tricep Curl: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Friday, March 20th, 2015
* Paleo Challenge Winners here. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after here. WOD: 1) Front Squat: 2 reps Every 90 seconds for 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 8 minute Up Ladder: 3 Handstand Push-ups 3 Power Cleans 135/95 After the round of 3, then go 6, 9, 12, etc. until 8 minutes is up. Extra Work: 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Friday, March 20th, 2015
* Paleo Challenge Winners here. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after here. WOD: 1) Front Squat: 2 reps Every 90 seconds for 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 8 minute Up Ladder: 3 Push-ups 3 Deadlifts 115/75 After the round of 3, then go 6, 9, 12, etc. until 8 minutes is up. Extra Work: 3) 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
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
