Champlain Valley CrossFit – Fitness: Monday, January 8th, 2017
WOD: 1) Every 3:00 x 5 sets: 3 Pause Front Squats + 5 Front Squats Warm-up as needed. Start around 60% of your 1RM Squat. Build as heavy as deemed fit. On Pause Squats hold in the bottom for 3 seconds each rep. 2) Every 3:00 x 3 sets: 10/side Back Rack Barbell Lunges Start light, build as heavy as deemed fit. Alternate legs each rep. 3) 10 minute AMRAP: 15 Burpees 15 D-Ball Over the Shoulder 70/50 Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Monday, January 8th, 2018
WOD: 1) Bike Erg: 8 sets 3:00 Easy Wattage :30 +50 Watts :30 +50 Watts :30 +50 Watts :30 +50 Watts This is one continuous 40 minute piece. Example pacing would be 150 watts, 200 watts, 250 watts, 300 watts, 350 watts. 2) Every 3:00 x 5 sets: 3 Pause Front Squats + 5 Front Squats Warm-up as needed. Start around 60% of your 1RM Squat. Build as heavy as deemed fit. On Pause Squats hold in the bottom for 3 seconds each rep. 3) Every 3:00 x 3 sets: 3 Pause Back Squats + 5 Back Squats Start around 60% of your 1RM. Build as heavy as deemed fit. 4) 10 minute AMRAP: 30 Bar Facing Burpees 20 Power Cleans 135/95 30 Bar Facing Burpees 10 Power Cleans 185/135 30 Bar Facing Burpees Max Power Cleans 225/155 Scale as needed so you get to the final bar. 5) Double Kettlebell…
Champlain Valley CrossFit – Sport: Monday, January 8th, 2018
WOD: 1) Every 3:00 x 5 sets: 3 Pause Front Squats + 5 Front Squats Warm-up as needed. Start around 60% of your 1RM Squat. Build as heavy as deemed fit. On Pause Squats hold in the bottom for 3 seconds each rep. 2) Every 3:00 x 3 sets: 10/side Back Rack Barbell Lunges Start light, build as heavy as deemed fit. Alternate legs each rep. 3) 10 minute AMRAP: 30 Bar Facing Burpees 20 Power Cleans 95/65 30 Bar Facing Burpees 10 Power Cleans 135/95 30 Bar Facing Burpees Max Power Cleans 185/135 Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. 5) Bike Erg: 8 sets 3:00 Easy Wattage :30 +50 Watts :30 +50 Watts :30 +50 Watts :30 +50 Watts This is one continuous 40 minute piece. Example pacing would be…
Champlain Valley CrossFit – Sport: Saturday, January 6th, 2018
*Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) 21 minute AMRAP: 18 Alternating Single Arm Overhead Lunge 50/35 15 Box Jumps 24/20 12 Alternating Dumbbell Snatch 50/35 9 Toes-to-bar Extra Work: 2) Single Arm Dumbbell Z-Press: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. 3) Double-unders: 10 minutes Practice Goal is to work to 100 Unbroken reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, January 6th, 2018
*Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) 21 minute AMRAP: 18 Alternating Single Arm Overhead Lunge 35/25 15 Box Jumps 24/20 12 Ball Slams 40/30 9 Knees-up Extra Work: 2) Single Arm Dumbbell Z-Press: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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