Champlain Valley CrossFit – Fitness: Monday, December 11th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) Back Squat – Every 2:30: 7 @ Easy 7 @ Moderate 5 @ Moderate 5 @ Heavy 3 @ Heavy Warm-up as needed. Picks weight based on feel. 2) Front Squat – Every 2:30: 5 @ Moderate 5 @ Moderate 4 @ Moderately Heavy 4 @ Heavy Pick weights based upon feel. 3) AQAP: 10-9-8…3-2-1 Front Squats 65/45 2-4-6…16-18-20 Deadlifts 65/45 Extra Work: 4) Single Leg Kettlebell Deadlifts: 4 sets of 10/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Monday, December 11th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) Back Squat – Every 2:30: 5 @ 60-70% 3 @ 65-75% 3 @ 75-85% 2 @ 85-95% 1 @ 90-100% Warm-up as needed. Picks weight based on feel. 2) Front Squat – Every 2:30: 5 @ 60-70% 4 @ 70-80% 4 @ 75-85% 4 @ 80-90% Pick weights based upon feel. 3) AQAP: 10-9-8…3-2-1 Front Squats 95/65 2-4-6…16-18-20 Deadlifts 95/65 Extra Work: 4) Banded Marching w/Medball: 5 minutes @ 20/14 Focus on a smooth and steady march. If this is easy for you add band tension. 5) C2 Bike – 2 sets of: 2x500m @ Damper 2 – Rest 60 seconds 2x500m @ Damper 4 – Rest 60 seconds 2x500m @ Damper 6 – Rest 60 seconds 2x500m @ Damper 8 – Rest 60 seconds 2x500m @ Damper 10 – Rest 60 seconds Rest 5 minutes Use this as an opportunity go learn how your body feels…
Champlain Valley CrossFit – Competition: Saturday, December 9th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1a) 0:00 – 15:00 – “Fran” – 21-15-9 – AQAP: Thrusters 95/65 Pull-ups Scale as needed. Effort should be under 5 minutes 1b) 15:00 – 30:00 – “Isabelle” – AQAP: 30 Snatches 135/95 Snatches anyway/anyhow. Scale as needed. Effort should be under 5 minutes 1c) 30:00 – 45:00 – “Karen” – AQAP: 150 Wall Balls 20/14 Scale as needed. 1d) 45:00 – 60:00 – “Power Elizabeth” – 21-15-9 – AQAP: Power Cleans 135/95 Ring Dips Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, December 9th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1a) 5 minute AMRAP: 30 Ring Rows 60 Push-ups 120 Air Squats Max Calories Machine 1 minute Rest 1b) 10 minute AMRAP: 30 Ring Rows 60 Push-ups 120 Air Squats Max Calories Machine 1 minute Rest 1c) 15 minute AMRAP: 30 Ring Rows 60 Push-ups 120 Air Squats Max Calories Machine Extra Work: 2) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, December 9th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1a) 5 minute AMRAP: 30 Pull-ups 60 Push-ups 120 Air Squats Max Calories Machine 1 minute Rest 1b) 10 minute AMRAP: 30 Pull-ups 60 Push-ups 120 Air Squats Max Calories Machine 1 minute Rest 1c) 15 minute AMRAP: 30 Pull-ups 60 Push-ups 120 Air Squats Max Calories Machine Extra Work: 2) Toes-to-bar: 10 minutes Practice Work on any facet of a Toes-to-bar/Knees-up. 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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