Author: Jade

WOD: Snatch: 15 minutes You have 15 minutes to build up to a heavy Snatch for today. Heavy could be a PR, could match your PR, or could be below your PR. Not every day is a PR day. Keep this to no more than 15 minutes. Can be any type of lift, Squat Snatch, Power Snatch, Split Snatch, or Muscle Snatch.AQAP:60 Kettlebell Swings 53/3550 Ball Slams 40/3040 Pull-ups30 Alternating Pistol Squats20 Kettlebell Jerks 70/5310 Muscle-ups100ft One Arm Kettlebell Overhead Walking Lunges 70/53 Look to do the first set of swings unbroken. Pistols must be alternating for 15/side. Yes, the Kettlebell Jerks are 2 Kettlebells at the same time. For the walking lunges switch hands at 50 feet.For results post heaviest Snatch, and time to complete Met-con along with any scaling.Post results/thoughts to comments PR’s all over the place today guys. Just like last…

WOD: For Max Reps:5 minute AMRAP:Handstand Push-ups 2 minute Rest 5 minute AMRAP:500m RowMax Double-unders 2 minute Rest 5 minute AMRAP:Max Clean Complex 155/105 2 minute Rest 5 minute AMRAP:Max Burpees For the rowing portion, your score is total double-unders minus the time in seconds it takes you to Row 500m. For many of you this may be a negative number if you’re not proficient in Double-unders. 1 Clean Complex consists of 1 Deadlift, 1 Power Clean, 1 Hang Power Clean, and 1 Shoulder-to-Overhead. 1 Complex equals 1 Rep. If at any point during the complex you fail or drop the bar you must start over from scratch. The Deadlift to Power Clean must be touch and go. Score for the workout is total reps.Post results/thoughts to comments Something a little different for all of you today, but something that you all did…

So today marks the departure of one of Champlain Valley CrossFit’s first members and coaches. Chris Smith has been an enormous asset to our community both as an athlete and coach, and we are sad to see him go as his duty with the United States Coast Guard is moving him to Florida. We wish him, Sam, Curtis, and Thomas the best of luck in Florida and hope they are able to make it back up to visit in the future. If anyone would like contact information for Chris please don’t hesitate to ask. – Jade

WOD: Pause Back Squats: 8×2 Warm-up accordingly and then use 75% of your 1RM for all 8 sets. Rest no more than 60 seconds between sets. For these you will descend to the bottom of the squat, hold for 5 seconds, then bounce off your calves and drive back up to the top.12 minute AMRAP:10 Toes-to-bar100m Sprint10 Box Jumps 24/18100m Sprint For results post weight used for Back Squats, and rounds plus reps for the Met-con along with any scaling used.Post results/thoughts to comments Nice work on the Back Squats today guys. We haven’t done these in a few weeks, but you all picked back up where you left off on them. That was a burner of a met-con, move, move, move, way to keep pushing the pace. Hope to see lots of you in tomorrow for something a little different. Cheers. Brendan driving…

WOD: Press Complex: 1-1-1-1-1 One complex consists of 1 Strict Press, 2 Push Press, and 3 Push Jerks. Work to the limitations of your strict press. All 5 sets should be heavy. Rest no more than 90 seconds between sets.5 rounds AQAP:7 Power Snatches 115/8514 Hand Release Push-ups For results post heaviest complex weight, and time to complete workout along with any scaling.Post results/thoughts to comments Speed, speed, speed. I worked with a lot of you on your Jerks today. The same thing can be said with the Snatch from today, but with lots of you, you need to remember to be fast under that bar for that jerk. It’s not about how much weight you can press up, but about how quickly you can push your body under the bar. Hope to see lots of you tomorrow. Cheers. Catherine at the bottom of…