Champlain Valley CrossFit – Sport: Thursday, September 25th, 2014
* Pure Pharma Products why you should take them and how to order HERE **Bring a Friend Workout Friday, October 3rd at 5:45 PM Class: 1) 20 minute EMOTM: Odd + Even, Movements of Choice Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds). 2) 12 minute AMRAP: 12 Abmat Sit-ups 12 Box Jumps 24/20 12 Shoulder-to-Overhead 95/65 Extra Work: 3) Barbell Roll-Outs: 3 sets of 10 Rest 90 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: Thursday, September 25th, 2014
* Pure Pharma Products why you should take them and how to order HERE **Bring a Friend Workout Friday, October 3rd at 5:45 PM Class: 1) 20 minute EMOTM: Odd + Even, Movements of Choice Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds). 2) 12 minute AMRAP: 12 Abmat Sit-ups 12 Box Jumps 24/20 12 Shoulder-to-Overhead 65/45 Extra Work: 3) Barbell Roll-Outs: 3 sets of 10 Rest 90 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: Wednesday, September 24th, 2014
* Pure Pharma Products why you should take them and how to order HERE **Bring a Friend Workout Friday, October 3rd at 5:45 PM Class: 1) Push Press: X reps Every 2 minutes for 10 sets Warm-up as needed. Start around 60% of your 1RM Push Press. Your reps should go, 5,5,5,5,5,3,3,3,2,2. 2) 3 rounds AQAP: 400m Run 30 Kettlebell Swings 35/26 20 Burpees Extra Work: 3) Sled Drag: 400m @ Bodyweight Focus on steady movement and walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Wednesday, September 23rd, 2014
* Pure Pharma Products why you should take them and how to order HERE **Bring a Friend Workout Friday, October 3rd at 5:45 PM Class: 1) Push Jerk: X reps Every 2 minutes for 10 sets Warm-up as needed. Start around 60% of your 1RM Push Press. Your reps should go, 5,5,5,5,5,3,3,3,2,2. 2) 3 rounds AQAP: 400m Run 30 Kettlebell Swings 70/53 20 Burpees Extra Work: 3) Row: 200m EMOTM x 20 minutes Scale distance as needed so that you have at least 10 seconds of rest each round. 4) Sled Drag: 400m @ Bodyweight Focus on steady movement and walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Wednesday, September 24th, 2014
* Pure Pharma Products why you should take them and how to order HERE **Bring a Friend Workout Friday, October 3rd at 5:45 PM *** If you are planning on following this programming please plan to come at the appropriate time, the Jerk work can be done with class, but otherwise the rest of the work should be done in the back room so as not to disturb class. There is On-Ramp at 6:45 so please be mindful and make sure the back space is clear before then. Thanks. WOD: 1) Pause Front Squats: 7 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. Pause in the bottom of each rep for 3 seconds. These should be done with NO BOUNCE. 2) Pause Jerk Dips: 3 sets of 3 Warm-up as needed. Rest 60 seconds between sets. These should be done @ 100%+ of your 1RM Jerk. Pause in the…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
