Champlain Valley CrossFit – Competition: Saturday, November 11th, 2017
*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1a) 0:00 – 15:00 – “Amanada” – 9-7-5 – AQAP: Muscle-ups Squat Snatch 135/95 Scale as needed. 1b) 15:00 – 30:00 – 20-15-10 – AQAP: Dumbbell Overhead Squat Left Arm 70/50 Dumbbell Overhead Squat Right Arm 70/50 Bar Facing Burpees Scale as needed. 1c) 30:00 – 45:00 – 10-8-6-4-2 – AQAP: Deadlift 365/245 50ft Handstand Walk Scale as needed. 1d) 45:00 – 60:00 – 3 rounds AQAP: 30 Kettlebell Swings 70/53 20 Calories Rowed 10 Box Jump Overs 30/24 For results post detailed weights, reps, times, thoughts, etc. for all work…
Champlain Valley CrossFit – Fitness: Saturday, November 11th, 2017
*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) AQAP: 800m Run/1000m Row/1000m Ski/2000m C2 Bike/2400m Assault Bike 100 Wall Balls 14/8 800m Run/1000m Row/1000m Ski/2000m C2 Bike/2400m Assault Bike 75 Box Jump Overs 24/20 800m Run/1000m Row/1000m Ski/2000m C2 Bike/2400m Assault Bike 50 Ring Rows 800m Run/1000m Row/1000m Ski/2000m C2 Bike/2400m Assault Bike 25 Burpees Extra Work: 2) Band Pull Aparts: 100 Reps Switch between over and underhand every 10 reps. Focus on positioning, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, November 11th, 2017
*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) AQAP: 800m Run/1000m Row/1000m Ski/2000m C2 Bike/2400m Assault Bike 100 Wall Balls 20/14 800m Run/1000m Row/1000m Ski/2000m C2 Bike/2400m Assault Bike 75 Box Jump Overs 24/20 800m Run/1000m Row/1000m Ski/2000m C2 Bike/2400m Assault Bike 50 Pull-ups 800m Run/1000m Row/1000m Ski/2000m C2 Bike/2400m Assault Bike 25 Burpees Extra Work: 2) Single Arm Dumbbell Row: 4 sets of 15/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 3) Band Pull Aparts: 100 Reps Switch between over and underhand every 10 reps. Focus on positioning, not speed. For results…
Champlain Valley CrossFit – Fitness: Friday, November 10th, 2017
*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) 21 minute EMOTM: 1 – 7 Double Kettlebell Deadlifts 2 – 5/side Front Foot Elevated Reverse Lunges 3 – 10 D-Ball Good Mornings Kettlebell Deadlifts build as heavy as deemed fit. For lunges perform all 5 reps on 1 side before switching to the other. D-Ball Good Morning pick a weight and stick with it, focus on good positioning, not loading. 2) 12 minute AMRAP: 12 Shoulder-to-Overhead 65/45 30 Single-unders 15 Front Squats 65/45 30 Single-unders 18 Deadlifts 65/45 30 Single-unders Extra Work: 3) Farmers Carry: 400m Heavy…
Champlain Valley CrossFit – Sport: Friday, November 10th, 2017
*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50-60% 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 Part 1. 3) Clean and Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) 12 minute AMRAP: 12 Power Snatch 65/45 20 Double-unders 15 Hang Power Cleans 65/45 20 Double-unders 18 Shoulder-to-Overhead 65/45 20 Double-unders Extra Work: 5) Farmers Carry: 400m Heavy as possible (keep it…
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