Champlain Valley CrossFit – Fitness: Monday, August 14th, 2017
*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn @ 4:15-5:15. WOD: 1) Back Squat: 2 Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build to a heavy set for the day. 2) Front Rack Front Foot Elevated Reverse Lunges: 5/side Every 2:00 x 5 sets Foot elevation should be 2-4″. Start with no weight if needed. Perform all 5 reps on 1 side before switching to the other. 3) AQAP: 400m Run 40 Deadlifts 65/45 400m Run 30 Hang Hi-Pulls 65/45 400m Run 20 Front Squats 65/45 Extra Work: 4) D-Ball Bear Hug Hold Good Morning: 4 set of 15 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
Champlain Valley CrossFit – Competition: Saturday, August 12th, 2017
*Open Gym will be 8-10 AM this Sunday, the 13th. **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. WOD: 1) Max Reps: 3 minutes Calories Bike Erg 3 minutes Snatch 135/95 3 minutes Rest 3 minutes Calories Ski Erg 3 minutes Overhead Squat 135/95 3 minutes Rest 3 minutes Calories Row Erg 3 minutes Clean and Jerk 135/95 Snatch and Clean + Jerk are anyway, anyhow. 2) 4 rounds AQAP: 400m Run 4 Legless Rope Climbs 15ft Scale as needed. 3) 3 rounds AQAP: 100m Sled Drag 205/140 10 Paralette Handstand Push-ups Scale as needed. 4) Strict Toes-to-bar: 4 sets of 10 Rest 90-120 seconds between sets. Use a stall bar if you have one. 5)…
Champlain Valley CrossFit – Fitness: Saturday, August 12th, 2017
*Open Gym will be 8-10 AM this Sunday, the 13th. **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. WOD: 1) 3 rounds AQAP: 800m Run 30 Front Squats 65/45 30 Ring Rows Extra Work: 2) Sled Drag: 400m @ Bodyweight Scale as needed to keep continuous movement. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, August 12th, 2017
*Open Gym will be 8-10 AM this Sunday, the 13th. **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. WOD: 1) 3 rounds AQAP: 800m Run 30 Overhead Squats 95/65 30 Pull-ups Extra Work: 2) Box Plank Clocks: 5 sets of 1/direction Rest 90-120 seconds between sets. 3) Sled Drag: 400m @ Bodyweight Scale as needed to keep continuous movement. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Friday, August 11th, 2017
*Open Gym will be 8-10 AM this Sunday, the 13th. **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. WOD: 1) Clean High-Pull + Low Hang Muscle Clean + Front Squat: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Clean Pull + Low Hang Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Clean Pull + Low Hang Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) 2-3-4 minute AMRAP – 1 minute Rest: 50 Double-unders 21 Shoulder-to-Overhead 95/65 Max Bar Facing Burpees Rest 1 minute between…
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