Champlain Valley CrossFit – Fitness: Tuesday, June 27th, 2017
* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. WOD: 1) 20 minute EMOTM: Odd – 50m Waiters Walk Even – 50m Sled Drag Pick loading you can maintain for all 10 sets. Perform the Waiters Walk all on one side for 50m, then switch to the other the next round, alternating back and forth from round to round. Load so efforts take about 40 seconds. 2) 10 minute AMRAP: 10 Ring Rows 15 Ball Slams 40/30 30 Single-unders Extra Work: 3) Box Plank Clocks: 5 x 1/direction Rest 90-120 seconds between sets. Feet on a box, walk your hands 360 degrees one way and then back the other to make a full rep. For results post detailed weights,…
Champlain Valley CrossFit – Fitness: Monday, June 26th, 2017
* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. WOD: 1) Front Squat – Every 2:30: 10-7-5-3 Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit. 2) Back Squat – Every 2:30: 10-7-5-3 Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit. 3) 3 rounds AQAP: 400m Run 20 D-Ball Over the Shoulder 70/50 Extra Work: 4) Reverse Sled Drag: 6 x 50m Rest 60 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Monday, June 26th, 2017
* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. Pre Class: 1) Run: 20 x 200m @ Faster Than Mile Pace Rest 60 seconds between efforts. Goal is consistent pacing. WOD: 2) Front Squat – Every 2:30: 10-7-5-3 Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit. 3) Back Squat – Every 2:30: 10-7-5-3 Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit. 4) 3 rounds AQAP: 500m Row 20 Hang Power Cleans 155/105 Extra Work: 5) Feet Elevated Banded Glute Bridge: 4 sets of 10 Rest 90-120 seconds between sets. Hold the top of each rep for a 1 second contraction. 6) Single Leg Kettlebell Deadlift: 3 sets of 12/side Rest 90-120 seconds between sets. Focus…
Champlain Valley CrossFit – Sport: Monday, June 26th, 2017
* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. WOD: 1) Front Squat – Every 2:30: 10-7-5-3 Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit. 2) Back Squat – Every 2:30: 10-7-5-3 Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit. 3) 3 rounds AQAP: 400m Run 20 Hang Power Clean 115/75 Extra Work: 4) Reverse Sled Drag: 6 x 50m Rest 60 seconds between sets. Heavy as possible. 5) Single Leg Kettlebell Deadlifts: 3 set of 12/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
Champlain Valley CrossFit – Competition: Saturday, June 24th, 2017
* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. WOD: 1) AQAP: 21 Power Cleans 225/155 15 Hang Power Cleans 225/155 9 Squat Cleans 225/155 Scale as needed. 2) 4 rounds AQAP: 100m D-Ball Bear Hug Carry 100/70 25 Toes-to-bar 2000m Assault Bike 10 Burpee Muscle-ups Scale as needed. 3) Strict Handstand Push-ups: 10 minute EMOTM You choose the reps and whether you want to go to a deficit. 4) Dumbbell Incline Bench Press: 4 sets of 10 Rest 2-3 minutes between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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