Champlain Valley CrossFit – Sport: Saturday, September 30th, 2017
*CVCF 7 Year Anniversary Party HERE WOD: 1) 2 rounds AQAP: 1 mile Run 30 Clean and Jerks 95/65 100 Air Squats Extra Work: 2) D-Ball Bear Carry: 400m Keep track of time and attempts to complete. 3) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, September 30th, 2017
*CVCF 7 Year Anniversary Party HERE WOD: 1) 2 rounds AQAP: 1 mile Run 30 Ball Slams 40/30 75 Air Squats Extra Work: 2) D-Ball Bear Carry: 400m Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Friday, September 29th, 2017
*CVCF 7 Year Anniversary Party HERE WOD: 1) Deadlift: 6 Reps Every 2:00 x 5 sets Warm-up as needed. Look to build a little heavier than last week. Start around 60-70% of your 1RM. 2) D-Ball Bear Hug Reverse Lunge: 5/side Every 2:00 x 5 sets Performed starting at 10:00 on the clock after your Deadlifts. Alternate legs each repetition. Build as heavy as deemed fit. 3) 3 rounds AQAP: 12 Thrusters 65/45 15 Ring Rows 400m Run Extra Work: 4) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Friday, September 29th, 2017
*CVCF 7 Year Anniversary Party HERE WOD: 1) Clean High-Pull + Above the Knee Hang Clean High-Pull + Above the Knee Hang Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM C+J. Build as heavy as deemed fit. 2) Clean Pull + Above the Knee Hang Power Clean + Front Squat + Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Clean Pull + Above the Knee Hang Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) 3 rounds AQAP: 12 Thrusters 95/65 15 Pull-ups 400m Run Extra Work: 5) Barbell Back Rack Lunges: 4 sets of 6/side Rest 2-3 minutes between sets. Alternate legs each rep. Build on loading from last week. 6) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. For results post detailed weights,…
Champlain Valley CrossFit – Competition: Friday, September 29th, 2017
*CVCF 7 Year Anniversary Party HERE WOD: 1) 4 sets of: 4 minutes Assault Bike 3 minutes C2 Row 2 minutes C2 Bike 1 minute C2 Ski Rest 3 minutes Rotate order of movements each round. Keep track of total calories for each set. 2) Clean High-Pull + Above the Knee Hang Clean High-Pull + Above the Knee Hang Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM C+J. Build as heavy as deemed fit. 3) Clean Pull + Above the Knee Hang Power Clean + Front Squat + Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 4) Clean Pull + Above the Knee Hang Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 5) 3 rounds AQAP: 12 Thrusters 135/95 15 Chest-to-bar Pull-ups 400m Run Scale as needed. 6) Barbell Back…
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