Champlain Valley CrossFit: Wednesday, Novemeber 13th, 2013
WOD: 1) “Hawks”- AQAP: 1000m Row 50 Deadlifts 225/155 50 Thrusters 95/65 50 Box Jumps 30/24 50 Burpees 50/side Overhead Walking Lunges 45/25 100 Double-unders Some know him, some don’t. Ryan was one of my best friends and also one of our members. He was an amazing person and one I’m incredibly thankful to have known and had be part of my life. Push it hard, have fun, be thankful for the wonderful lives that we all have. Extra Work: 2) Hip Thrusts: 4 x 10 Rest 90 seconds between sets. Heavy as possible. 3) Airdyne: 6 x :30 ON/:90 OFF Max effort. Record calories for each round. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competitors: Tuesday, November 12th, 2013
WOD: 1) 20 minutes EMOTM: Odd, Bar Muscle-ups, Even, Movement of Choice Pick a rep count you can maintain for all 10 sets of each movement. Use the movement of choice to work on something in a skill capacity, don’t make it too hard. 2) Snatch Work: 1 Snatch Every 30 seconds for 5 minutes, 1 Snatch EMOTM for 10 minutes This will be a continously running clock, there will be no break between the two pieces. Start at 50-60%, work up as deemed fit. Goal is for the bulk of the volume to be between 60-80%. All reps are full squat. 3) Clean and Jerk Work: 1 Clean and Jerk Every 30 seconds for 5 minutes, 1 Clean and Jerk EMOTM for 5 minutes This will be a continuously running clock, there will be no break between the two pieces. For the duration of this you will…
Champlain Valley CrossFit: Tuesday, November 12th, 2013
WOD: 1) Snatch Work: 1 Snatch Every 30 seconds for 5 minutes, 1 Snatch EMOTM for 10 minutes This will be a continously running clock, there will be no break between the two pieces. Start at 50-60%, work up as deemed fit. Goal is for the bulk of the volume to be between 60-80%. All reps are full squat. 2) Clean and Jerk Work: 1 Clean and Jerk Every 30 seconds for 5 minutes, 1 Clean and Jerk EMOTM for 5 minutes This will be a continuously running clock, there will be no break between the two pieces. For the duration of this you will alternate Clean and Jerk and just Clean, so there should be a total of 8 Clean and Jerks and 8 Cleans. All full squat. Start at 50-60%, work up as deemed fit. Goal is for the bulk of the volume…
Champlain Valley CrossFit – Competitors: Monday, November 11th, 2013
WOD: 1) Smolov Program – Week 11/Day 1 – Back Squat: 3 @ 60%, 3 @ 70%, 3 @ 80%, 5×5 @ 90% Warm-up as needed. Rest as needed between sets. 2) Smolov Jr. – Week 3/Day 1 – Bench Press: 4 x 9 @ 70% + 10-20lbs Warm-up as needed. Rest as needed between sets. 3) 12 minute AMRAP: 5 Power Cleans 195/123 10 Chest-to-bar Pull-ups 20 Wall Balls 20/14 Use a P. Clean weight that you can touch and go, at least for the first round. 4) Sled Drag: 8 x 50m Rest 30 seconds. Go heavy. This should be walking, heels down, focus on steady pace. 5) Handstand Practice: 10 minutes Work on any facet of HSPU, HS Hold, HS Walk, etc. 6) Row: 10 x 250m Rest 60 seconds between intervals. 7) Reverse Hyper: 4 x 15 Rest 90 seconds between sets. Heavy as possible. 8) Hip…
Champlain Valley CrossFit: Monday, November 11th, 2013
WOD: 1) Back Squat: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95%, 1 @ 103% Warm-up as needed. Rest 90 seconds between sets. 2) Front Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75% Rest 90 seconds between sets, including the transition from Back Squat to Front Squat. 3) 12 minute AMRAP: 5 Power Cleans 185/123 10 Chest-to-bar Pull-ups 20 Wall Balls 20/14 Extra Work: 4) Handstand Practice: 10 minutes Work on any facet of HSPU’s, HSPU Hold, Walking, etc. 5) Reverse Hyper: 4 x 15 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments
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