Champlain Valley CrossFit – Sport: 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) 20 minute AMRAP: 20 Kettlebell Swings 70/53 40 Abmat Sit-ups 60 Air Squats Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken. 3) D-Ball Bear Carry: 400m Heavy as possible. Keep it under 10 minutes. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: 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) 20 minute AMRAP: 20 Kettlebell Swings 35/26 40 Abmat Sit-ups 60 Air Squats Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Friday, June 23rd, 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) Sumo Deadlift: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Reference last week for loading. Build as heavy as deemed fit. 2) Single Leg Deadlift: 6/side Every 2:00 x 5 sets Perform this as a continuation of your Deadlifts starting at 10:00 on the clock. Focus should be on position over loading. 3) 12 minute AMRAP: 10 Ring Rows 15 Wall Balls 14/8 200m Run Extra Work: 4) Sled Drag: 400m Use a weight you can move continuously for the entire 400m. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, June 23rd, 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) 6 rounds: 1000m Assault Bike 500m Row 250m Ski Erg Rest 2 minutes between sets. Rotate the order each round by changing the start station by 1 movement so that you complete 2 rounds of each order. WOD: 2) Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) Clean and Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 4) AQAP: 3o Chest-to-bar Pull-ups 60 Wall Balls 20/14 800m Run 20 Chest-to-bar Pull-ups 30 Wall Balls 20/14 400m…
Champlain Valley CrossFit – Sport: Friday, June 23rd, 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) Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 2o Pull-ups 40 Wall Balls 20/14 800m Run 10 Pull-ups 20 Wall Balls 20/14 400m Run Extra Work: 4) Single Leg Hip Thrusts: 4 sets of 10/side Rest 90-120 seconds between sets. Use load if needed. 5) Sled Drag: 400m @ Bodyweight Use a weight you can move continuously for the entire 400m, scale as needed. For…
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