Champlain Valley CrossFit – Sport: Wednesday, April 2nd, 2014
*Reminder that this Friday there is a bring a friend workout at 5:45 PM. This workout will be different than the workout programmed in class, if you’d like to do the normal programming you may use the back room. WOD: 1) Strict Press: 5 sets of 5 reps Warm-up as deemed fit. Build as heavy as possible and establish a 5RM for the day. Ensure that your other 4 working sets are within 80% of your 5RM for the day. Rest 2-3 minutes between sets. 2) AQAP: 40 Burpee-to-target 30 Pull-ups 20 Shoulder-to-Overhead 115/75 10 Power Snatch 115/75 Extra Work: 3) Handstands: 10 minutes Work on any facet of a Handstand, hold, walk, push-up, etc. 4) Hip Thrusts: 3 sets of 10 Rest 90 seconds between sets. Build as heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To…
Champlain Valley CrossFit – Fitness: Wednesday, April 2nd, 2014
*Reminder that this Friday there is a bring a friend workout at 5:45 PM. This workout will be different than the workout programmed in class, if you’d like to do the normal programming you may use the back room. WOD: 1) Strict Press: 5 sets of 5 reps Warm-up as deemed fit. Build as heavy as possible and establish a 5RM for the day. Ensure that your other 4 working sets are within 80% of your 5RM for the day. Rest 2-3 minutes between sets. 2) AQAP: 40 Burpee-to-target 30 Pull-ups 20 Shoulder-to-Overhead 95/65 Extra Work: 3) Hip Thrusts: 3 sets of 10 Rest 90 seconds between sets. Build as heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competitors: Tuesday, April 1st, 2014
WOD: 1) 20 minute EMOTM: Odd, Bar Muscle-ups, Even, Alternating Pistol Squat Pick rep counts you can maintain. No more than 5 Pistols/side/leg. 2) Snatch Balance: 5 sets of 3 Rest 90-120 seconds between sets. Build as heavy as possible. Focus on catching the weight as low as possible. 3) Snatch: 10 sets EMOTM x 1 Rep Start around 60% of your 1RM. Build as heavy as you like. 4) “Grace”- AQAP: 30 Clean and Jerks 135/95 Any style of Clean and Shoulder-to-Overhead is acceptable. 5) Glute Ham Raise: 5 sets of 5 Rest 90 seconds between sets. Add weight if able. 6) Weighted Front Plank: 3 sets of 1:00 ON/1:00 OFF Load as heavy as you’re able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments The Open Another Open season has come and gone. Some amazing things have happened,…
Champlain Valley CrossFit: Tuesday, April 1st, 2014
WOD: 1) Hang Power Snatch: 12 sets EMOTM x 3 Reps Warm-up as needed. Start at approximately 50% of your Power Snatch. Build up as heavy as you like. 2) Hang Power Clean: 12 sets EMOTM x 3 Reps Warm-up as needed. Start at approximately 50% of your Power Clean. Build up as heavy as you like. 3) “Grace”- AQAP: 30 Clean and Jerks 135/95 Can by any style of Clean and Shoulder-to-Overhead Extra Work: 4) Hollow Rocks: 100 for time Keep track of total time and attempts to complete. 5) Row: 4 x 500m Rest 1 minute between intervals. Goal is to row these at your 1K pace. For results post detailed weights, reps, times, thoughts etc. for all work completed. Post Results/Thoughts To Comments The Open Another Open season has come and gone. Some amazing things have happened, you’ve all pushed hard, showed yourselves things you…
Champlain Valley CrossFit – Competitors: Monday, March 31st, 2014
WOD: 1) Snatch: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 5×1 @ 85% Warm-up as needed. Rest 90 seconds between lifts. All lifts full Squat. 2) Clean and Jerk: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 5×1 @ 85% Warm-up as needed. Rest 90 seconds between lifts. All lifts full Squat and Split Jerk. 3) Back Squat: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95% Warm-up as needed. Rest 90-120 seconds between sets. 4) Front Squat: 5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 5) 5 rounds AQAP: 5 Front Squats 185/123 10 Toes-to-bar 40 Double-unders Goal should be unbroken on all movements. 6) Reverse Hyper: 4 sets of 15 Rest 90 seconds between sets. Heavy as possible. 7) Row: 5 x 500m Rest 20 seconds between…
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