Champlain Valley CrossFit – Fitness: Saturday, September 16th, 2017
*Membership Price Changes HERE WOD: 1) AQAP: 800m Run 80 Alternating Lunges 600m Run 60 Box Jumps 24/20 400m Run 40 Deadlifts 65/45 200m Run 20 Shoulder-to-Overhead 65/45 Extra Work: 2) D-Ball Bear Carry: 400m Heavy as possible, keep it under 10 minutes. 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 – Competition: Saturday, September 16th, 2017
*Membership Price Changes HERE WOD: 1a) 0:00-15:00 – 10 minute AMRAP: 15 Burpee Box Jump Overs 24/20 15 Wall Balls 30/20 Walk during rest period. Scale as needed. 1b) 15:00-30:00 – 10 minute AMRAP: 12/8 Calories Assault Bike 12 Shoulder-to-Overhead 135/95 Walk during rest period. Scale as needed. 1c) 30:00-45:00 – 10 minute AMRAP: 9 Strict Handstand Push-ups 9 Hang Power Cleans 135/95 Walk during rest period. Scale as needed. 1d) 45:00-60:00 – 10 minute AMRAP: 6 Bar Muscle-ups 6 Deadlifts 315/205 Goal for this entire piece should be to work on your pacing and to actively recover during the 5 minute rest. Work on your round times, try and keep things within each AMRAP as consistent as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, September 16th, 2017
*Membership Price Changes HERE WOD: 1) AQAP: 800m Run 80 Alternating Lunges 600m Run 60 Box Jumps 24/20 400m Run 40 Hang Power Cleans 115/75 200m Run 20 Shoulder-to-Overhead 115/75 Extra Work: 2) D-Ball Bear Carry: 400m Heavy as possible, keep it under 10 minutes. Keep track of time and attempts to complete. 3) GHD Sit-ups: 3 sets of 15 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Friday, September 15th, 2017
*Membership Price Changes HERE WOD: 1) Deadlift: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Use this as an opportunity to build to a heavy single for the day. Be smart and safe. 2) Good Morning: 10 Reps Every 2:00 x 5 sets Perform these on a running clock once your Deadlifts are finished. Focus on positioning over load. 3) 3 rounds AQAP: 400m Run 21 Dumbbell Thrusters 15/10 7 Burpee Jumping Pull-ups For the Burpee Jumping Pull-up, perform a Burpee, then step-up onto a platform that allows you to perform a Jumping Pull-up and repeat. Extra Work: 4) Single Arm Dumbbell Overhead Carry: 4 sets of 50m/side Rest 90-120 seconds between sets. Use a weight you can carry unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Friday, September 15th, 2017
*Membership Price Changes HERE WOD: 1) 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) Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) 3 rounds AQAP: 400m Run 21 Dumbbell Thrusters 25/15 7 Burpee Pull-ups For the Burpee Pull-up the bar should be 6″ or more out of your reach. Extra Work: 5) Single Arm Dumbbell Overhead Carry: 4 sets of 50m/side Rest 90-120 seconds between sets. Use a weight you can carry unbroken. 6) Good Morning: 100 Reps Empty Bar Break-up as needed. Focus on quality of movement not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
