Champlain Valley CrossFit – Competition: Saturday, January 6th, 2018
*Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1a) 0:00 – 15:00 – 21-15-9 – AQAP: Squat Cleans 135/95 Handstand Push-ups Scale as needed with a workout cap of 10 minutes in mind. 1b) 15:00 – 30:00 – AQAP: 50 Toes-to-bar 50 Alternating Dumbbell Snatch 70/50 50 Wall Balls 20/14 50 Box Jump Overs 24/20 Scale as needed with a workout cap of 10 minutes in mind. 1c) 30:00 – 45:00 – AQAP: 60-40-20 Double-unders 30-20-10 Calories Big Erg 15-10-5 Bar Facing Burpees Scale as needed with a workout cap of 10 minutes in mind. 1d) 45:00 – 60:00 – 3 rounds AQAP: 7 Squat Snatch 185/135 21 Chest-to-bar Pull-ups Scale as needed with a workout cap of 10 minutes in mind. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Friday, January 5th, 2018
*Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) Every 2:00 x 10 sets: 5 Deadlifts + 5 Medball Bear Hold Jumping Squats + 30 second Handstand Hold Reference last week for loading for the Deadlift. Moving through each movement as a sequence, this should take approximately 60 seconds to work through, you’ll then have 60 seconds of rest. Build loading on the Deadlift as deemed fit. 2) 7 minute AMRAP: 21 Wall Balls 14/8 12 D-Ball Over the Shoulder 70/50 Extra Work: 3) Ring Dip Support: 10 minutes Practice Use assistance as needed. Work timed sets or an EMOTM. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Friday, January 5th, 2018
*Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM C+J. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from the Muscle Clean + Push Press. 3) Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from the Clean + Jerk. 4) 7 minute AMRAP: 21 Wall Balls 20/14 12 Power Cleans 115/75 Extra Work: 5) Ring Dip: 10 minutes Practice Kipping, Strict, Support, work on any facet of a Ring Dip. 6) Overhead Lunge: 4 sets of 8/side Rest 2-3 minutes between sets. Build on loading from last week. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, January 5th, 2018
*Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) Row: 10 sets of 500m @ 100% Wattage 500m @ 50% Wattage Find a maintainable wattage pace for your work/100%, rest should be 50% of this. 2) Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM C+J. Build as heavy as deemed fit. 3) Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from the Muscle Clean + Push Press. 4) Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from the Clean + Jerk. 5) Back Squat – Every 2:30: 5 @ 60-65% 5 @ 65-75% 2 sets of 5 @ 70-80% Pick weights based on feel. 6) Front Squat – Every 2:30: 5 @ 60-65% 5 @ 65-75% 5 @ 70-80% Pick weights…
Champlain Valley CrossFit – Sport: Thursday, January 4th, 2018
*Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) 40 minute EMOTM: Minutes 1+2 – Monostructural Conditioning Minutes 3+4 – Gymnastics/Skill Minutes 5+6 – Non-Monostructural Conditioning Minutes 7+8 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell –…
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