Move: Saturday, February 1st, 2020
WOD: 1a) 0:00 – 12:00 – 12 minute AMRAP: 27 Single Arm Dumbbell Overhead Lunges 25/15 18 Ball Slams 40/30 9 Strict Pull-ups For the Lunges alternate legs each rep, switch hands half way through the set. Use assistance as needed for the Pull-ups. 1b) 14:00 – 23:00 – 9 minute AMRAP: 21 Single Arm Dumbbell Overhead Lunges 25/15 14 Ball Slams 40/30 7 Strict Pull-ups For the Lunges alternate legs each rep, switch hands half way through the set. Use assistance as needed for the Pull-ups. 1c) 25:00 – 31:00 – 6 minute AMRAP: 15 Single Arm Dumbbell Overhead Lunges 25/15 10 Ball Slams 40/30 5 Strict Pull-ups For the Lunges alternate legs each rep, switch hands half way through the set. Use assistance as needed for the Pull-ups. Extra Work: 2) Hip Extension Hold: 5 sets of 30 seconds Rest 90-120 seconds between…
Competition: Saturday, February 1st, 2020
WOD: 1) 3 rounds of: 15/10 Calories Assault Bike 5 Hang Squat Clean 225/155 5 Shoulder-to-Overhead 225/155 1 Legless Rope Climb 15ft Rest 3 minutes between sets. Scale to loading that you can perform the Hang Squat Cleans into the STOH as one complex/effort. 2) AQAP: 100 Heavy Rope Double-unders Then… 12 rounds of 4 Strict Handstand Push-ups 8 Chest-to-bar Pull-ups 16 Air Squats Then… 100 Heavy Rope Double-unders Wear a weight vest 20/14 for this workout. Scale as needed. 3) 4 rounds for Quality: 1 minute D-Ball/Sandbag Bear Hug Hold 15 Medball GHD Sit-ups 20/14 Rest as needed between movements, not for time. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Power: Saturday, February 1st, 2020
WOD: 1a) 0:00 – 12:00 – 12 minute AMRAP: 27 Single Arm Dumbbell Overhead Lunges 35/25 18 Ball Slams 50/40 9 Strict Pull-ups For the Lunges alternate legs each rep, switch hands half way through the set. Use assistance as needed for the Pull-ups. 1b) 14:00 – 23:00 – 9 minute AMRAP: 21 Single Arm Dumbbell Overhead Lunges 35/25 14 Ball Slams 50/40 7 Strict Pull-ups For the Lunges alternate legs each rep, switch hands half way through the set. Use assistance as needed for the Pull-ups. 1c) 25:00 – 31:00 – 6 minute AMRAP: 15 Single Arm Dumbbell Overhead Lunges 35/25 10 Ball Slams 50/40 5 Strict Pull-ups For the Lunges alternate legs each rep, switch hands half way through the set. Use assistance as needed for the Pull-ups. Extra Work: 2) Single Arm Half Kneeling Bottoms-up Kettlebell Press: 4 sets of 8/side Rest…
Sport: Friday, January 31st, 2020
*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: 1 Power Snatch + 1 Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop the bar and reset between reps. 1b) 11:00 – 21:030 – Every 1:30 x 7 sets: 1 Power Clean + 1 Clean + 1 Split Jerk Start around 60% of your 1RM. Build as heavy as deemed fit. Drop the bar and reset between the first two reps. 2) 7 rounds AQAP: 10 Power Cleans 95/65 10 Push-ups Extra Work: 3) Single Leg Reverse Hyper: 5 sets of 10/side Rest 90-120 seconds between sets. Focus on position and activation over load. 4) Good Morning Hold: 5 sets of 30 seconds Rest 90-120 seconds between sets. Hold…
Power: Friday, January 31st, 2020
*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 12:00 – Every 3:00 x 4 sets – Deadlift: 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. Set the bar Dead on the floor each rep. 1b) 13:00 – 21:00 – Every 2:00 x 4 sets: 30 Banded Pull Throughs Focus on position over speed. Make sure you have tension throughout the duration of the motion. 2) 7 rounds AQAP: 10 Hang Power Cleans 75/55 10 Push-ups Extra Work: 3) Belt Squat Marching: 5 minutes Load as heavy as you can while maintaining 5 minutes straight of marching. 4) Seated Fat Grip Cable Rows: 4 sets of 20…
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