Champlain Valley CrossFit – Sport: Saturday, June 30th, 2018
*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand HERE WOD: 1) 5 rounds AQAP: 400m Run 30 Wall Balls 20/14 3 Rope Climbs 15ft Extra Work: 2) Handstand Push-ups: 10 minutes Practice Work on any facet of a Handstand Push-up. 3) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, June 30th, 2018
*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand HERE WOD: 1) 5 rounds AQAP: 400m Run 30 Wall Balls 14/8 3 Rope Sit-to-stand Extra Work: 2) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, June 29th, 2018
*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand HERE WOD: 1) Run: 2x800m @ Easy/Moderate Pace w/2 minutes Rest 1x300m @ Fast Pace w/100m Walking Rest 2x600m @ Easy/Moderate Pace w/2 minutes Rest 1x300m @ Fast Pace w/100m Walking Rest 2x400m @ Easy/Moderate Pace w/2 minutes Rest 1x300m @ Fast Pace w/100m Walking Rest Workout Pacing: The pace for the 800s, 600s, and 400s must get progressively faster. All 300m intervals are at the same pace. The 300m pace must be faster than your 400m interval. Target a 300m pace that is faster than your mile PR pace. Workout from Chris Hinshaw. 2) Every 1:30 x 7 sets: Snatch + Hang Snatch + Overhead Squat Warm-up as needed. Start around 60-70% of your 1RM. Build as…
Champlain Valley CrossFit – Fitness: Friday, June 29th, 2018
*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand HERE WOD: 1) 21 minute EMOTM: 1 – 5 Strict Press 2 – 5-10 Strict Pull-ups 3 – 50m D-Ball Bear Carry Strict Press build to a heavy 5 for the day. Pull-ups pick an output you can maintain for all 7 sets. If you don’t yet have a single Strict Pull-up than make sure you are keeping your reps low for assisted pull-ups to work on developing strength not muscular endurance. D-Ball pick a weight you can move unbroken for the 50m. 2) 9 minute Up Ladder: 3 Thrusters 45/35 3 Knees-up Workout goes 3+3, 6+6, 9+9 and so on until 9 minutes is up. Extra Work: 3) Sumo Stance Good Morning: 4 sets of 15…
Champlain Valley CrossFit – Sport: Friday, June 29th, 2018
*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand HERE WOD: 1) Every 1:30 x 7 sets: Snatch + Hang Snatch + Overhead Squat Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 2) Every 1:30 x 7 sets: Clean + Hang Clean + Jerk Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) AQAP: 18 Thrusters 95/65 15 Toes-to-bar 15 Clean and Jerk 95/65 15 Toes-to-bar 12 Power Snatch 95/65 15 Toes-to-bar 9 Squat Cleans 95/65 Scale as needed. Extra Work: 4) Ring Dip: 10 minutes Practice Work on any facet of a Ring Dip. 5) Sumo Stance Good Morning:…
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