Champlain Valley CrossFit – Fitness: Tuesday, January 6th, 2015
* The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly. Ticket sales will close January 20th WOD: 1) Deadlift: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. 2) Stiff Leg Deadlift: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week…focus on the movement should be positioning and stretch though, not loading. 3) 9 minute Up Ladder: 3 Kettlebell Goblet Squats 35/26 3 Burpee Over Kettlebell 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…
Champlain Valley CrossFit – Competition: Monday, January 5th, 2015
* The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly. Ticket sales with close January 20th Pre Class: 1) Snatch: 4 sets of 2 @ 78% Warm-up as needed. Rest 90-120 seconds between sets. Perform these as full Squat and as Touch and Go reps. 2) Jerk: 5 sets of 2 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Ideally perform these from the rack, only use blocks if you absolutely need to. 3) Clean Pull: 4 sets of 4 @ 98% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. WOD: 4) Front Squat: 3 sets of 5 @ 70%, 3 sets…
Champlain Valley CrossFit – Sport: Monday, January 5th, 2015
* The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly. Ticket sales with close January 20th 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) 3 rounds AQAP: 20 V-Ups 30 Box Jumps 24/20 40 Air Squats Extra Work: 3) Hip Thrusts: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed….
Champlain Valley CrossFit – Fitness: Monday, January 5th, 2015
* The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly. Ticket sales with close January 20th 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 Split Squats: 3 sets of 8/side Warm-up as needed. Perform all 8 reps on one side before switching to the other. Goal is heavier than last week. 3) 3 rounds AQAP: 30 Abmat Sit-ups 30 Box Jumps 24/20 30 Air Squats Extra Work: 4) Hip Thrusts: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed….
Champlain Valley CrossFit – Competition: Saturday, January 3rd, 2015
* The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly. Ticket sales with close January 20th WOD: 1) Snatch: 2 @ 75%, 1 @ 80%, 1 @ 83%, 1 @ 85%, 1 @ 83%, 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. On the Doubles and Triples drop and reset between the reps, do not perform them as Touch-and-Go. Ideally no straps here. 2) Clean and Jerk: 2 @ 75%, 1 @ 80%, 1 @ 83%, 1 @ 85%, 1 @ 83%, 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. On the Doubles and Triples drop and reset between reps, do not perform them as Touch-and-Go….
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
