Champlain Valley CrossFit – Fitness: Tuesday, June 13th, 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: 1 – 25m Reverse Sled Drag 2 – 50m Overhead Plate Carry Pick loading that you can maintain output for all 10 rounds. Sled Drag, given it’s short, should be heavy. Efforts should take 30-40 seconds. 2) 10 minute AMRAP: 15 Abmat Sit-ups 12 Dumbbell Front Squats 25/15 9 Burpees Extra Work: 3) 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, June 13th, 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) Pause Snatch + Overhead Squat: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pause in the bottom of the catch position of the Snatch for 2-3 seconds before standing. 2) Clean Pull + Hang Clean: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) 10 minute AMRAP: 12 Knees-to-armpits 9 Burpees 6 Dumbbell Squat Cleans 35/25 Extra Work: 4) Peg Board: 10 minutes Practice Work on any facet of developing a Peg Board climb. 5) Sotts Press: 4 sets of 10 Rest 90-120…
Champlain Valley CrossFit – Competition: Monday, June 12th, 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 – 5 sets of: 400m Easy 400m Moderate 400m Hard 400m Walk No rest between sets. Work maintainable paces for each of the specific efforts. WOD: 2) Front Squat – Every 2:30: 10-10-7-5 Warm-up as needed. Reference 5/1/17 for loading. Build as heavy as deemed fit. 3) Back Squat – Every 2:30: 10-10-7-5 Warm-up as needed. Reference 5/1/17 for loading. Build as heavy as deemed fit. 4) AQAP: 100 Air Squats 200 Double-unders 3000m Assault Bike Extra Work: 5) Kettlebell Staggered Stance Romanian Deadlift: 4 sets of 8/side Rest 90-120 seconds between sets. Focus on positioning over load. 6) Glute Ham Raise: 5 sets of 5 Rest 90-120 seconds between sets. Add…
Champlain Valley CrossFit – Fitness: Monday, June 12th, 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: 10-10-7-5 Warm-up as needed. Reference 5/1/17 for loading. Build as heavy as deemed fit. 2) Back Squat – Every 2:30: 10-10-7-5 Warm-up as needed. Reference 5/1/17 for loading. Build as heavy as deemed fit. 3) AQAP: 100 Air Squats 200 Single-unders 1 mile Run Extra Work: 4) Kettlebell Staggered Stance Romanian Deadlift: 4 sets of 8/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 – Sport: Monday, June 12th, 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: 10-10-7-5 Warm-up as needed. Reference 5/1/17 for loading. Build as heavy as deemed fit. 2) Back Squat – Every 2:30: 10-10-7-5 Warm-up as needed. Reference 5/1/17 for loading. Build as heavy as deemed fit. 3) AQAP: 100 Air Squats 100 Double-unders 1 mile Run Extra Work: 4) Kettlebell Staggered Stance Romanian Deadlift: 4 sets of 8/side Rest 90-120 seconds between sets. Focus on positioning over load. 5) Handstands: 10 minute Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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