Champlain Valley CrossFit – Competition: Saturday, June 10th, 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: 1a) 3 rounds AQAP: 10 Overhead Squats 115/75 10 Chest-to-bar Pull-ups 10 Calories Assault Bike Rest 5 minutes 1b) 2 rounds AQAP: 15 Overhead Squats 115/75 15 Chest-to-bar Pull-ups 15 Calories Assault Bike Rest 5 minutes 1c) AQAP: 30 Overhead Squats 115/75 30 Chest-to-bar Pull-ups 30 Calories Assault Bike Rest as needed. 2) AQAP: 20 Burpee Box Jump Overs 24/20 20 Thrusters 95/65 15 Burpee Box Jump Overs 24/20 15 Thrusters 135/95 10 Burpee Box Jump Overs 24/20 10 Thrusters 185/135 5 Burpee Box Jump Overs 24/20 5 Thrusters 225/155 Scale as needed. 3) AQAP: 800m Run 15 Rope Climbs 15ft 800m Run Scale as needed. 4) Paralette Handstand…
Champlain Valley CrossFit – Fitness: Saturday, June 10th, 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) 30 minute AMRAP: 800m Run 50 Walking Lunges 20 Burpees 5 Rope Sit-to-stand Extra Work: 2) D-Ball Bear Hug Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, June 10th, 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) 30 minute AMRAP: 800m Run 50 Walking Lunges 20 Burpees 3 Rope Climbs 15ft Extra Work: 2) D-Ball Bear Hug Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. 3) Pistol Squat: 10 minutes Practice Work on any facet of a Pistol Squat, including mobility. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, June 9th, 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: 3 sets of 500m @ Moderate/Fast 500m @ Easy 400m @ Moderate/Fast 400m @ Easy 300m @ Moderate/Fast 300m @ Easy Rest 3 minutes between sets. Fast is no faster than your mile pace. Workout courtesy of Chris Hinshaw. 2) Tempo Back Squat: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. 3 second Descent. WOD: 3) Hang Power Snatch: 3 Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 4) Power Clean + Hang Power Clean +…
Champlain Valley CrossFit – Fitness: Friday, June 9th, 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: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Set the bar dead between each rep. 2) Dumbbell Romanian Deadlifts: 12 Reps Every 2:00 x 5 sets Perform this as a continuation of your Deadlifts starting at 10:00 on the clock. Focus on positioning over load. 3) 7 minute AMRAP: 10 Front Squats 95/65 10 Ring Rows Extra Work: 4) Band Pull Aparts: 100 reps Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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