Champlain Valley CrossFit – Sport: Monday, October 16th, 2017
*Power Dot will be demoing their products Tuesday, the 17th in the evening. **Fall/Winter Holiday Schedule HERE WOD: 1) Back Squat – Every 2:30: 10 @ 60-65% 8 @ 65-75% 6 @ 70-80% 4 @ 75-85% Warm-up as needed. Pick weights within the percentage range based on feel. 2) Front Squat – Every 2:30: 5 @ 60-65% 3 sets of 5 @ 65-75% Pick weights within the percentage range based on feel. 3) For Max Reps: 2 minutes Box Jump Overs 24/20 3 minutes Medball Squat Clean 20/14 4 minutes Calories Ski/Bike/Row Extra Work: 4) Run – 5 sets of: 400m Easy 300m Moderate 200m Fast 100m Sprint Rest 3 minutes Focus on maintainable efforts/paces. 5) Sled Drag: 400m @ Bodyweight Scale loading if you can’t move continuously. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Monday, October 16th, 2017
*Power Dot will be demoing their products Tuesday, the 17th in the evening. **Fall/Winter Holiday Schedule HERE WOD: 1) Back Squat – Every 2:30: 10 @ 60-65% 8 @ 65-75% 6 @ 70-80% 4 @ 75-85% Warm-up as needed. Pick weights within the percentage range based on feel. 2) Front Squat – Every 2:30: 5 @ 60-65% 3 sets of 5 @ 65-75% Pick weights within the percentage range based on feel. 3) For Max Reps: 2 minutes Box Jump Overs 24/20 3 minutes Medball Squat Clean 14/8 4 minutes Calories Ski/Bike/Row Extra Work: 4) Sled Drag: 400m @ Bodyweight Scale loading if you can’t move continuously. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, October 14th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) 4 rounds AQAP: 800m Run 30 Wall Balls 20/14 3 Rope Climbs 15ft Extra Work: 2) Single Arm Kneeling Split Dumbbell Press: 4 sets of 6/side Rest 90-120 seconds between sets. Focus on positioning over load. 3) Strict Pull-up: 4 sets of 6-8 reps Rest 2-3 minutes between sets. Add load/assistance as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, October 14th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1a) 0:00-15:00 – AQAP: 30 Muscle-ups Time Cap of 10 minutes. 1b) 15:00-30:00 – 30-20-10 – AQAP: Power Snatch 75/55 Bar Facing Burpees Time Cap of 10 minutes. 1c) 30:00-45:00 – AQAP: 100 Wall Balls 30/20 10 Rope Climbs 15ft Time Cap of 10 minutes. 1d) 45:00-60:00 – 21-15-9 – AQAP: Dumbbell Deadlifts 100/70 Kipping Handstand Push-ups Time Cap of 10 minutes. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, October 14th, 2017
*Fall/Winter Holiday Schedule HERE WOD: 1) 3-4 rounds AQAP: 800m Run 30 Wall Balls 14/8 5 Rope Sit-to-stand Extra Work: 2) Single Arm Kneeling Split Dumbbell Press: 4 sets of 6/side Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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