Champlain Valley CrossFit – Competition: Tuesday, October 31st, 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 – 3/side Single Arm Kettlebell Push Press 2 – 5 x 1 D-Ball Bear Squat + 10ft Carry @ 150/100 3 – 10-20 Calories Ski/Bike/Row Pick reps, weight, etc. that you can maintain for all 7 rounds. 2) Power Snatch + Snatch + Hang Snatch: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 60% of your max Snatch. Build as heavy as deemed fit. Drop the bar after the Power Snatch and reset on the floor. No dropping the bar…
Champlain Valley CrossFit – Fitness: Tuesday, October 31st, 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 – 5/side Single Leg Box Jump 2 – 3/side Kettlebell Windmills 3 – 5 Ball Slams For the single leg box jumps start low, build as deemed fit. Perform all 5 reps on 1 leg before switching to the other. Windmills start light as well and focus on your positioning of the movement. For Ball Slams go slow, focus on maximum output, throwing the ball as hard as you can. Take 3-5 seconds between each Ball Slam. 2) 21-18-15-12 – AQAP: Dumbbell Thrusters…
Champlain Valley CrossFit – Sport: Tuesday, October 31st, 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) Power Snatch + Snatch + Hang Snatch: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 60% of your max Snatch. Build as heavy as deemed fit. Drop the bar after the Power Snatch and reset on the floor. No dropping the bar between the Hang Snatch and Snatch. 2) Snatch Pull: 5 Reps Every 2:00 x 3 sets Reset on the floor between each rep. Work slightly heavier than last week. 3) 21-18-15-12 – AQAP: Dumbbell Thrusters 35/25 Pull-ups Extra Work: 4) Rope Climb: 10 minute EMOTM…
Champlain Valley CrossFit – Competition: Monday, October 30th, 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) Run: 6 x 800m @ 110% of Mile Pace Rest 3 minutes between intervals. If your mile PR is 6:00 (360 seconds), then run at 396 seconds/6:36 mile pace. 2) Back Squat – Every 2:30: 8 @ 60-70% 8 @65-75% 6 @ 75-85% 6 @ 80-90% Warm-up as needed. Pick weights based off of feel. Use past weeks for reference points. 3) Front Squat – Every 2:30: 5 @ 60-65% 5 @ 65-75% 5 @ 70-80% 5 @ 75-85% Pick weights based off of feel. Use past weeks…
Champlain Valley CrossFit – Fitness: Monday, October 30th, 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) Back Squat – Every 2:30: 8 @ 60-70% 8 @65-75% 6 @ 75-85% 6 @ 80-90% Warm-up as needed. Pick weights based off of feel. Use past weeks for reference points. 2) Front Squat – Every 2:30: 5 @ 60-65% 5 @ 65-75% 5 @ 70-80% 5 @ 75-85% Pick weights based off of feel. Use past weeks for reference points. 3) 7 minute Up Ladder: 3 Deadlifts 95/65 3 Bar Facing Burpees Workout is 3+3, 6+6, 9+9, and so on. Extra Work: 4) Sled Drag: 400m @ Bodyweight…
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