Champlain Valley CrossFit – Sport: Saturday, December 16th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) 20 minute AMRAP: 21 Wall Balls 20/14 15 Hang Power Cleans 35/25 9 Push-ups Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of getting upside down. 3) Single Arm Kettlebell 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
Champlain Valley CrossFit – Fitness: Saturday, December 16th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) 20 minute AMRAP: 21 Wall Balls 14/8 15 Hang Power Cleans 25/15 9 Push-ups Extra Work: 2) Single Arm Kettlebell 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
Champlain Valley CrossFit – Competition: Friday, December 15th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) Row: 100 Calories, Rest 2:30 80 Calories, Rest 2:00 60 Calories, Rest 1:30 40 Calories, Rest 1:00 20 Calories, Rest :30 40 Calories, Rest 1:00 60 Calories, Rest 1:30 80 Calories, Rest 2:00 100 Calories Keep track of time and paces to complete each piece. 2) Halting Clean + Clean + Jerk: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Hold at the Knee for 3 seconds for the Halt. Drop and reset after the Halting Clean. Take an additional minute rest after your last complex. 3) Push Press: 5 Reps Every 2:00 x 3 sets Build as heavy as deemed fit. Perform from the floor. 4) Back Squat – Every 2:30: 5 @ 60-70% 2×5 @ 70-80% Pick weights based upon feel. 5) Front Squat – Every 2:30: 4×5 @ 60-70% Pick weights based…
Champlain Valley CrossFit – Sport: Friday, December 15th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) Halting Clean + Clean + Jerk: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Hold at the Knee for 3 seconds for the Halt. Drop and reset after the Halting Clean. Take an additional minute rest after your last complex. 2) Push Press: 5 Reps Every 2:00 x 3 sets Build as heavy as deemed fit. Perform from the floor. 3) 10 minute AMRAP: 30 Double-unders 15 Knees-up 10 Power Snatch 75/55 Extra Work: 4) Good Morning: 3 sets of 15 Rest 90-120 seconds between sets. Focus on positioning over load. 5) Overhead Lunges: 4 sets of 8/side Rest 2-3 minutes between sets. Heavy as possible. Alternate legs each rep. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Friday, November 15th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) Every 2:00 x 10 sets: 5 Deadlifts + 5 Box Jumps + 30 second Front Plank Start at a moderate weight with the Deadlifts, increase loading each round as deemed fit. Box Jumps should be moderately high, step-down from each rep. 2) 10 minute AMRAP: 50 Heavy Rope Single-unders 15 Knees-up 10 Ball Slams 40/30 Extra Work: 3) Hip Thrusts: 4 sets of 12 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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