Champlain Valley CrossFit – Sport: Wednesday, April 24th, 2019
We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel. *Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 WOD: 1a) 0:00 – 7:00 – 7 minute EMOTM: 1-3 Rope Sit-to-Stand OR 3-5 Strict Pull-ups Add load to the Strict Pull-ups if able. 1b) 7:00 – 14:00 – 7 minute EMOTM: 3 Push Press Performed from the floor. Clean the bar. Build to a heavy 3 for the day. 1c) 14:00 – 24:00 – AQAP: 25 Rope Climbs 15ft OR 12 Jumping Pull-up to Negative 24 Hollow Rocks 36 Ring Rows 48 Abmat Sit-ups 60…
Champlain Valley CrossFit – Competition: Tuesday, April 23rd, 2019
We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel. *Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 WOD: 1) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Build as heavy as deemed fit. 3) Rope Pull-ups: 5 sets of 8 Rest 2-3 minutes between sets. Add load as deemed fit. 4) Kroc Rows: 3 sets of 20/side Rest 2-3 minutes between sets. Perform all reps on 1 side before…
Champlain Valley CrossFit – Fitness: Tuesday, April 23rd, 2019
We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel. *Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 WOD: 1) Every 3:00 x 7 sets: 50ft Bear Crawl D-Ball Push + 10 Dumbbell Box Step-ups @ 24/20 + 10 Dumbbell Weighted Sit-ups For the D-Ball, push the D-Ball across the floor while doing a Bear Crawl, alternating hands with which you push. For Step-ups the goal is to step-up onto a 24/20 box first and foremost, loading is second. For the Sit-ups, hold the Dumbbell across the chest like a…
Champlain Valley CrossFit – Sport: Tuesday, April 23rd, 2019
We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel. *Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 WOD: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 2 Power Snatch + 1 Snatch Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. These should all be performed Touch-and-Go, no dropping the bar between reps. 1b) 16:00 – 21:00 – 5 minute AMRAP: Max Complexes From “A” Above @ 70% of Day’s Max Perform as many complex as possible in 5 minutes at 70%…
Champlain Valley CrossFit – Competition: Monday, April 22nd, 2019
We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel. *Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 WOD: Session A: 1) Run – 5 sets of: 800m Easy 600m Moderate 400m Hard 200m Sprint No rest between sets. Work for consistent paces on each respective distance. Session B: 1) Front Squat: 5 sets of 5 @ Moderate Load Rest 2-3 minutes between sets. 2) Back Squat: 5 sets of 5 @ Moderate Load Rest 2-3 minutes between sets. 2) AQAP: 33 Power Cleans 95/65 50 Double-unders 27 Hang Power Cleans 95/65 50…
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