Champlain Valley CrossFit – Sport: 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) 20 minute AMRAP: 10 Toes-to-bar 15 Kettlebell Swings 53/35 20 Wall Balls 20/14 Extra Work: 2) Butterfly Pull-ups: 10 minutes Practice Work on any facet of a Butterfly Pull-up 3) GHD Sit-ups: 3 sets of 20-30 reps Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments https://www.youtube.com/watch?v=HXnU_nGgOIw
Champlain Valley CrossFit – Fitness: 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) 20 minute AMRAP: 15 Abmat Sit-ups 15 Kettlebell Swings 35/26 15 Wall Balls 14/8 Extra Work: 2) Single Arm Dumbbell Row: 4 sets of 10/side 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=HXnU_nGgOIw
Champlain Valley CrossFit – Competition: Friday, January 2nd, 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) Overhead Squat: 5 sets of 5 @ 85% of 5RM Warm-up as needed. Rest 2-3 minutes between sets. Last set is Max Reps. Add 2.5-5lbs from last week. 2) 2-Position Snatch: 2 sets @ 75%, 3 sets @ 80% Warm-up as needed. Rest 90-120 seconds betweens sets. All reps full Squat. Use straps if you need them/have them. Order is Floor, Mid Thigh. WOD: 3) Snatch Pull: 5 sets of 5 @ 96% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. 4) Snatch Push Press: 5…
Champlain Valley CrossFit – Sport: Friday, January 2nd, 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) Power Snatch + Snatch: 2 sets @ 50%, 3 sets @ 60%, 2 sets @ 70% Warm-up as needed. Rest 90-120 seconds between sets. No dropping the bar between reps. % is of your Max Snatch. 2) Snatch Pull: 3 sets of 3 @ 100% Warm-up as needed. Rest 90-120 seconds between sets. 3) Snatch Deadlift (Tempo): 3 sets of 3 @ 110% Warm-up as needed. Rest 90-120 seconds between sets. These should be performed at Tempo, 2 seconds up, Pause, 2 seconds back down. If you can control the weight…
Champlain Valley CrossFit – Fitness: Friday, January 2nd, 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) Barbell Lunges: 5 sets of 5/side Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs to last weeks sets. Alternate legs each rep. 2) Box Jumps: 5 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. These should be individual reps, step down from the box and reset between each rep. 3) 21-15-9 – AQAP: Front Squats 65/45 Push-ups Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To…
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