Champlain Valley CrossFit – Fitness: Monday, May 28th, 2018
*Reminder only 1 class today @ 9:00 AM WOD: 1) AQAP – “Murph”: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run Scale as needed. You may partition the Pull-ups/Push-ups/Air Squats as deemed fit…typical pertaining is 20 rounds of 5/10/15. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Monday, May 28th, 2018
*Reminder only 1 class today @ 9:00 AM WOD: 1) AQAP – “Murph”: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run Scale as needed. You may partition the Pull-ups/Push-ups/Air Squats as deemed fit…typical pertaining is 20 rounds of 5/10/15. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, May 26th, 2018
*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.” WOD: 1a) 7minute AMRAP: 20 Wall Balls 20/14 30 Abmat Sit-ups Rest 3 minutes 1b) 7 minute AMRAP: 20 Kettlebell Swings 53/35 40 Double-unders Rest 3 minutes 1c) 7 minute AMRAP: Kettlebell Goblet Box Step-Overs 53/35 Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 3) Good Morning: 4 sets of 15 Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, May 26th, 2018
*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.” WOD: 1a) 0:00 – 15:00 – AQAP: 50 Toes-to-bar 50 Wall Balls 30/20 50/35 Calories Assault Bike 50 Power Snatch 75/55 Scale as needed. 1b) 15:00 – 30:00 – AQAP: 21 Muscle-ups 15 Clean and Jerks 185/135 9 Rope Climbs 15ft Scale as needed. 1c) 30:00 – 45:00 – AQAP: 800m Run 200 Double-unders Scale as needed. 1d) 45:00 – 60:00 – AQAP: 30 Dumbbell Squat Clean Thrusters 70/50 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, May 26th, 2018
*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.” WOD: 1a) 7minute AMRAP: 20 Wall Balls 14/8 30 Abmat Sit-ups Rest 3 minutes 1b) 7 minute AMRAP: 20 Kettlebell Swings 35/26 50 Heavy Rope Single-unders Rest 3 minutes 1c) 7 minute AMRAP: Kettlebell Goblet Box Step-Overs 35/26 Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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