Champlain Valley CrossFit – Competition: Monday, June 18th, 2018
*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 3 sets: 100m Run at Fast Pace 100m Easy Run 100m Run at Fast Pace 200m Easy Run 100m Run at Fast Pace 300m Easy Run 100m Run at Fast Pace 400m Easy Run 200m Walk Workout Details & Pacing: This workout totals 4800m and has 2 different paces. Each athlete will pick their fast and easy run paces. Workout Focus: Record your total time for each set. Your objective is to match the Set 1 total 1400m time with Sets 2 and 3. HELPFUL HINT: Target a fast pace that is faster than your 1-mile PR pace but slower than your 400m PR pace. Workout from Chris Hinshaw. 2) Back Rack Box Squat: 10-8-6-4-2 Every 2:30 x 5 sets Warm-up as needed. Use a box height that puts you at parallel or just above. We will…
Champlain Valley CrossFit – Competition: Saturday, June 16th, 2018
*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) AQAP: 5 Snatches 185/135 10 Overhead Squats 185/135 4 Snatches 205/145 8 Overhead Squats 205/145 3 Snatches 225/155 6 Overhead Squats 225/155 2 Snatches 245/165 4 Overhead Squats 245/165 1 Snatch 265/175 2 Overhead Squats 265/175 Scale as needed. 2) AQAP: 400m Run 5 Legless Rope Climbs 15ft 30 Power Cleans 135/95 800m Run 30 Power Cleans 135/95 5 Legless Rope Climbs 15ft 400m Run Scale as needed. 3) 3 rounds AQAP: 500m Ski Erg 100m D-Ball Bear Hug Carry 150/100 40 Alternating Pistol Squats Scale as needed. 4) Kipping Paralette Handstand Push-ups: 30 Reps You choose the deficit. Do something you can do 8-10 reps to start. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, June 16th, 2018
*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 25 minute AMRAP: 10 Dumbbell Floor Press 50/35 20 Air Squats 300m Run Extra Work: 2) D-Ball Bear Carry: 400m Heavy as possible. Keep it under 10 minutes. Keep track of time and attempts to complete. 3) Sled Drag: 800m @ 75% Bodyweight Stimulus is constant movement. Scale load as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, June 16th, 2018
*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 25 minute AMRAP: 10 Dumbbell Floor Press 35/25 20 Air Squats 300m Run Extra Work: 2) Sled Drag: 800m @ 75% Bodyweight Stimulus is constant movement. Scale load as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Friday, June 15th, 2018
*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 20 minute EMOTM: 1 – 10 Dumbbell Bench Press 2 – 5 Strict Pull-ups 3 – 100ft Bear Crawl 4 – 10-20 Abmat Sit-ups Reference last week for loading for the Bench Press, try and work a little heavier, especially given there are less sets and more “rest.” Strict Pull-ups use assistance as needed, make them super quality and good full range of motion. Bear Crawl focus on keeping as much weight in your shoulders as possible. Abmat Sit-ups pick a quantity you can maintain for the 5 sets. 2) 12 minute AMRAP: 10 Deadlifts 95/65 15 Ring Rows 20 Wall Balls 14/8 Extra Work: 3) Front Plank: 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
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