Champlain Valley CrossFit – Sport: Wednesday, September 13th, 2017
*Membership Price Changes HERE WOD: 1a) 0:00 – 10:00 – 8 minute AMRAP: 800m Run + 15 Kettlebell Swings 53/35 15 Push-ups 800m Run is a buy-in, remainder of the 8 minute block is AMRAP of the couplet. 1b) 10:00 – 20:00 – 8 minute AMRAP: 800m Run + 20 Wall Balls 20/14 10 Toes-to-bar 800m Run is a buy-in, remainder of the 8 minute block is AMRAP of the couplet. 1c) 20:00 – 30:00 – 8 minute AMRAP: 800m Run + 15 Kettlebell Swings 53/35 15 Push-ups 800m Run is a buy-in, remainder of the 8 minute block is AMRAP of the couplet. 1d) 30:00 – 40:00 – 8 minute AMRAP: 800m Run + 20 Wall Balls 20/14 10 Toes-to-bar 800m Run is a buy-in, remainder of the 8 minute block is AMRAP of the couplet. Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of getting upside down. 3) Hollow…
Champlain Valley CrossFit – Competition: Wednesday, September 13th, 2017
*Membership Price Changes HERE WOD: 1) 60 minute AMRAP: 400m Run 1 Legless Rope Climb 15ft 100m Empty Dog Sled Push 7 Clean and Jerks 135/95 50 Double-unders 10 Toes-to-bar Perform at a sustainable, aerobic pace. Goal is for every round to be the same time. Hold paces on each movement so you can move from one to the next with as little transition as possible. 2) Tempo Strict Pull-ups: 4 sets of 4 3 seconds Up, 3 second Pause Chin Over the Bar, 3 second Descent. Rest 2-3 minutes between sets. Add load/assistance as needed. 3) Wide Grip Landmine Row: 3 sets of 15 + 10 Rest 2-3 minutes between sets. Use a loading that you can just barely perform 15 reps strict, than use your hips/legs to help you through the additional 10 reps. 4) Not For Time: 50 GHD Sit-ups 1 minute L-Sit Accumulate 2…
Champlain Valley CrossFit – Fitness: Tuesday, September 12th, 2017
*Membership Price Changes HERE WOD: 1) Sled Drag: 25m Every 1:00 x 7 sets This should be a heavy, grinding weight that takes approximately 30-40 seconds to complete. 2) Kettlebell Single Arm Upright Row: 5/side Every 1:00 x 7 sets Work light, focus on quality of movement and position. Keep that elbow high. 3) Seated Box Jump: 5 Reps Every 1:00 x 7 sets Sit on a box that puts your knee in line with your hip. Start at a comfortable height and build as high as deemed fit. Step down and reset between each rep. 4) 10 minute AMRAP: 15 Ball Slams 40/30 12 Burpees 9 Ring Rows Extra Work: 5) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Tuesday, September 12th, 2017
*Membership Price Changes HERE WOD: 1) Muscle Snatch: 2-2-2-1-1-1-1 Every 1:00 x 7 sets Start around 50% of your 1RM Snatch and build as heavy as possible. 3 sets of 2, 4 sets of 1 on the minute. 2) Power Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from Part 2. 4) 10 minute AMRAP: 15 Power Snatch 65/45 12 Burpees 9 Pull-ups Extra Work: 5) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able 6) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Tuesday, September 12th, 2017
*Membership Price Changes HERE WOD: 1) Muscle Snatch: 2-2-2-1-1-1-1 Every 1:00 x 7 sets Start around 50% of your 1RM Snatch and build as heavy as possible. 3 sets of 2, 4 sets of 1 on the minute. 2) Power Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from Part 2. 4a) 10 rounds AQAP: 1 Snatch 155/105 3 Handstand Push-ups 5/4 Calories Ski Erg Rest 10 minutes 4b) 5 rounds AQAP: 2 Snatches 155/105 6 Handstand Push-ups 10/8 Calories Ski Erg Rest 10 minutes 4c) AQAP: 10 Snatches 155/105 30 Handstand Push-ups 50/40 Calories Ski Erg Snatches and HSPU are anyway, anyhow. 5) Banded Bar Dips: 6 sets of 4 Rest 2-3 minutes between sets. Build to a max band tension. 6) Kneeling Split Single Arm Dumbbell Press: 4 sets of 6/side…
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