Champlain Valley CrossFit – Fitness: Monday, February 2nd, 2015
* Paleo Challenge starts Today, February 2nd, info 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 Reverse Lunge: 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: 15 Wall Balls 14/8 12 Kettlebell High-Pulls 53/35 9 Burpees Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side 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: Saturday, January 31st, 2015
* Open gym this Sunday will be from 10 AM – Noon. Yoga will start at 10:15 AM. ** Paleo Challenge starts February 2nd, info HERE. WOD: 1) 4 rounds AQAP: 500m Row 15 Pull-ups 15 Push-ups 15 Deadlifts 185/123 Extra Work: 2) Abmat Sit-ups: 100 for time Keep track of total time and sets to complete. 3) Muscle-ups: 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 – Competition: Saturday, January 31st, 2015
* Open gym this Sunday will be from 10 AM – Noon. Yoga will start at 10:15 AM. ** Paleo Challenge starts February 2nd, info HERE. WOD: 1) Snatch: 1 @ 80%, 1 @ 82%, 1 @ 84%, 2 sets of 1 @ 87%, 1 @ 84%, 1 @ 82% Warm-up as needed. Rest 90-120 seconds between lifts. All reps full Squat. 2) Clean and Jerk: 1 @ 80%, 1 @ 82%, 1 @ 84%, 2 sets of 1 @ 87%, 1 @ 84%, 1 @ 82% Warm-up as needed. Rest 90-120 seconds between lifts. All reps full Squat and Split. 3) Push Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% + Additional Load Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5lbs from last week. 4) AQAP: 60 Calories Assault Bike 30 Burpee Muscle-ups 15 Squat Cleans 225/155 Setup the…
Champlain Valley CrossFit – Fitness: Saturday, January 31st, 2015
* Open gym this Sunday will be from 10 AM – Noon. Yoga will start at 10:15 AM. ** Paleo Challenge starts February 2nd, info HERE. WOD: 1) 4 rounds AQAP: 500m Row 15 Ring Rows 15 Push-ups 15 Deadlifts 95/65 Extra Work: 2) Abmat Sit-ups: 100 for time Keep track of total time and sets to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Friday, January 30th, 2015
* Open gym this Sunday will be from 10 AM – Noon. Yoga will start at 10:15 AM. ** Paleo Challenge starts February 2nd, info HERE. Pre Class: 1) 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. 2) Snatch: 2 sets of 2 @ 75%, 3 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between each rep. All reps full Squat. WOD: 3) Snatch Pull (Deficit): 5 sets of 5 @ 90% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Deficit should be 2-3″ 4) Snatch Push Press: 3 sets of 4 @ 85%, 2 sets of 3 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 5) 5 rounds AQAP: 5 Power Clean 205/135 10 Bar Facing…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
