Champlain Valley CrossFit – Sport: Monday, February 16th, 2015
* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE WOD: 1) Front Squat: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week. 2) 10 minute AMRAP: 10 Burpee-to-target 15 Kettlebell Swings 53/35 20 Wall Balls 20/14 Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Keep it strict. Heavy as possible. 4) GHD Sit-ups: 3 sets of 15-30 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 – Fitness: Monday, February 16th, 2015
* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE WOD: 1) Front Squat: 5 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week. 2) Dumbbell Bulgarian Split Squats: 3 sets of 8/side Rest 90-120 seconds between sets. Alternate legs each rep. Goal is heavier than last week. 3) 10 minute AMRAP: 10 Burpee-to-target 15 Kettlebell Swings 35/26 20 Wall Balls 14/8 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Keep it strict. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Saturday, February 14th, 2015
* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE WOD: 1) 20 minute AMRAP: 30 Deadlifts 95/65 20 Front Rack Lunges 95/65 10 Toes-to-bar Extra Work: 2) Hip Thrusts: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 3) Strict Pull-ups: 4 sets of 6-10 reps Rest 90-120 seconds between sets. Load as able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments https://www.youtube.com/watch?v=xS6NTz3qXNw After programming the standing triple jump yesterday, I looked at some videos on Youtube and thought this was pretty damn amazing to watch. https://www.youtube.com/watch?v=xS6NTz3qXNw
Champlain Valley CrossFit – Competition: Saturday, February 14th, 2015
* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE WOD: 1) Snatch: 2 @ 60%, 2 @ 65%, 2 sets of 1 @ 70%, 2 sets of 1 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. Drop and reset between the doubles. 2) Clean and Jerk: 2 @ 60%, 2 @ 65%, 2 sets of 1 @ 70%, 2 sets of 1 @ 75% 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. 4a) AQAP: 10 Muscle-ups 30 Wall Balls 30/20 Then…3 rounds of… 10 Power Snatch 95/65 10 Overhead Alternating Lunges 95/65 Then… 30 Wall Balls 30/20…
Champlain Valley CrossFit – Fitness: Saturday, February 14th, 2015
* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE WOD: 1) 20 minute AMRAP: 30 Kettlebell Deadlifts 53/35 20 Abmat Sit-ups 10 Alternating Goblet Lunges 53/35 Extra Work: 2) Hip Thrusts: 3 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 https://www.youtube.com/watch?v=xS6NTz3qXNw After programming the standing triple jump yesterday, I looked at some videos on Youtube and thought this was pretty damn amazing to watch.
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