Author: Jade

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 20 second Active Hollow Hang from Pull-up Bar 20 Supinated Grip High-Bar Banded Rows 10 V-Ups Additional Warm-up/Prep work. Take your time and focus on positions and quality of movement. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 6 Mixed Grip Strict Pull-ups Add load/assistance as deemed fit. 1c) 11:00 – 21:00 – Every 1:00 x 10 sets: 5/side Single Arm Dumbbell Push Press + 20 Lateral Hops Over Dumbbell Pick a loading you can maintain for all 10 sets 1d) 21:00 – 31:00 – 10 sets of :40 ON/:20 OFF – Max Reps: Odd – Dumbbell Bench Press Even – Alternating Dumbbell Plank Rows Pick a loading and use the same weights for both movements. 1d) 32:00 –…

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1) Every 2:00 x 8 sets: Odd – 100ft Dumbbell Farmers Carry + 10 Russian Kettlebell Swings + 10-20 Tuck Crunches Even – 400/350m Row or Ski Scale reps/distances as needed. We’re looking for about 1:30-1:40 worth of work. 2) AQAP: 30-20-10 Ring Rows 10-20-30 D-Ball Over the Shoulder 50/40 Scale as needed. Extra Work: 3) Prone Dumbbell Rows: 4 sets of 20 Rest 90-120 seconds between sets. Load as deemed fit. Focus on a good finish and contraction. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE