Champlain Valley CrossFit – Fitness: Monday, March 2nd, 2015
WOD: 1) AQAP: 1000m Row 50 Deadlifts 95/65 50 Thrusters 45/35 50 Box Jumps 24/20 50 Burpees 50/side Overhead Walking Lunges 15/10 100 Single-unders Remember why you do what you do, it could be for any number of different reasons, but one of those reasons should be because you can. Come in and hit a hard workout, whether you knew Ryan and are doing it for him, doing it for someone else, or doing it because you can, because you have the body and mind to make the opportunity happen. Extra Work: 2) 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 – Competition: Saturday, February 28th, 2015
WOD: 1) Snatch: 1 @ 70%, 1 @ 72%, 1 @ 74%, 1 @ 77%, 1 @ 74%, 1 @ 72% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. 2) Clean and Jerk: 1 @ 70%, 1 @ 72%, 1 @ 74%, 1 @ 77%, 1 @ 74%, 1 @ 72% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split. Drop and reset between the doubles. 3) Push Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5lbs from last week. 4) 20 minute AMRAP: 75 Bar Facing Burpees 50 Shoulder-to-Overhead 135/95 25 Muscle-ups Max Calories Rower Scale Muscle-ups appropriately so that you have at least 2 minutes to finish on the rower. If you plan to do this workout, please come to…
Champlain Valley CrossFit – Sport: Saturday, February 28th, 2015
WOD: 1) 20 minute AMRAP: 10 Calories Rowed 10 Bar Facing Burpees 10 Shoulder-to-Overhead 95/65 10 Pull-ups Extra Work: 2) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 3) Muscle-up: 10 minutes Practice Work on any facet of a Ring 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, February 28th, 2015
WOD: 1) 20 minute AMRAP: 10 Calories Rowed 10 Bar Facing Burpees 10 Shoulder-to-Overhead 65/45 10 Ring Rows Extra Work: 2) Hip Thrusts: 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, February 27th, 2015
* The Open Is Coming HERE WOD: 1) Clean and Jerk: 3 sets of 1 @ 70-80% Warm-up as needed. Rest 90-120 seconds between sets. 2a) “15.1”- 9 minute AMRAP: 15 Toes-to-bar 10 Deadlifts 115/75 5 Power Snatch 115/75 Immediately into 2b) “15.1” – 6 minutes to: Establish a 1RM Clean and Jerk 3) Snatch: 6 sets of 1 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 4) Overhead Squat: 5 sets of 5 @ 80% of 5RM + Additional Load Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. Last set is Max Reps. 5) Snatch Push Press: 3 sets of 4 @ 85%, 2 sets of 3 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 6) Weighted Chin-up: 5 sets of 5 Rest 90-120 seconds between sets. Heavy as possible. 7) Hip Thrusts: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 8) Reverse Hyper: 3 sets of 20 Rest 90-120…
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