Champlain Valley CrossFit – Sport: Wednesday, November 26th, 2014
* Fall/Winter Schedule Changes/Closings HERE No Evening Class TODAY! ** Winter Throwdown Volunteer Sign-up HERE WOD: 1) Jerk Complex: 1 Complex Every 90 seconds for 15 sets Start at a moderate weight. Build as heavy as deemed fit. 1 Complex consists of 1 Push Press, 1 Push Jerk, 1 Split Jerk 2) 4 rounds AQAP: 10 Shoulder-to-Overhead 135/95 10 Alternating Front Rack Lunges 135/95 40 Lateral Bar Hops Extra Work: 3) Hollow Hold: Accumulate 3 minutes Keep track of total time and attempts to complete. 4) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Hold/Walk. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Wednesday, November 26th, 2014
* Fall/Winter Schedule Changes/Closings HERE No Evening Class TODAY! ** Winter Throwdown Volunteer Sign-up HERE WOD: 1) Push Press: 3 reps Every 90 seconds for 15 sets Start at a moderate weight. Build as heavy as deemed fit. 2) 4 rounds AQAP: 10 Shoulder-to-Overhead 75/53 10 Alternating Front Rack Lunges 75/53 40 Lateral Bar Hops Extra Work: 3) Hollow Hold: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Tuesday, November 25th, 2014
* Fall/Winter Schedule Changes/Closings HERE ** Winter Throwdown Volunteer Sign-up HERE WOD: 1) Snatch: Establish a 1RM Warm-up as needed. Rest as needed. Take as many attempts as needed. 2) Clean: Establish a 1RM Warm-up as needed. Rest as needed. Take as many attempts as needed. 3) 3 rounds AQAP: 15 Toes-to-bar 30 Kettlebell Swings 35/26 50 Double-unders Extra Work: 4) Stiff Leg Deadlift: 3 sets of 10 Rest 90 seconds between sets. Heavy as possible. 5) Lateral Box Jump: 10 minutes Practice Work on jumping laterally onto and over a box. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Tuesday, November 25th, 2014
* Fall/Winter Schedule Changes/Closings HERE ** Winter Throwdown Volunteer Sign-up HERE Pre Class: 1) Football Bar Bench Press Wide Grip: 5 @ 60%, 5 @ 70%, 2×5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 2) Strict Press: 5 @ 65%, 5 @ 70%, 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 3) Ring Dips: 4 sets of 4 Heavy as possible. Rest 90-120 seconds between sets. WOD: 4) Power Snatch: 1 Rep EMOTM x 15 sets Warm-up as needed. Work at 60% and up. Build as heavy as deemed fit. 5) Power Clean + Push Jerk: Establish a 1RM Warm-up as needed. Work at 60% and up. Build as heavy as deemed fit. 6) 3 rounds AQAP: 20 Toes-to-bar 30 Kettlebell Swings 53/35 75 Double-unders Extra Work: 7) GHD Sit-ups: 3 sets of 30 Rest 90 seconds between sets. 8) Dumbbell Floor Press: 3 sets of 15 Heavy as possible. Rest 90-120 seconds between…
Champlain Valley CrossFit – Fitness: Tuesday, November 25th, 2014
* Fall/Winter Schedule Changes/Closings HERE ** Winter Throwdown Volunteer Sign-up HERE WOD: 1) Hang Power Clean: Establish a 1RM Warm-up as needed. Rest as needed. Take as many attempts as needed. 2) Power Clean: Establish a 1RM Warm-up as needed. Rest as needed. Take as many attempts as needed. 3) 3 rounds AQAP: 20 Abmat Sit-ups 30 Kettlebell Swings 26/18 50 Single-unders Extra Work: 4) Stiff Leg Deadlift: 3 sets of 10 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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