Champlain Valley CrossFit – Fitness: Monday, May 29th, 2017
* Monday, May 29th, Memorial Day there will be ONE (1) Class at 9:00 AM ** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). 1) “Murph” – AQAP: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run You may partition the Pull-up/Push-up/Air Squat however you like…the most common is 20 rounds of 5/10/15. Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, May 27th, 2017
* Monday, May 29th, Memorial Day there will be ONE (1) Class at 9:00 AM ** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). WOD: 1) 3 rounds AQAP: 21 Box Jump Overs 24/20 15 Overhead Squats 115/75 9 Muscle-ups Rest as needed. 2) 3 rounds AQAP: 1000m Row 10 D-Ball Over the Shoulder 150/100 Rest as needed. 3) 3 rounds AQAP: 20 Weighted Pistol Squats 45/30 30 GHD Sit-ups For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, May 27th, 2017
* Monday, May 29th, Memorial Day there will be ONE (1) Class at 9:00 AM ** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). WOD: 1) 5 rounds – 4 minute AMRAP – 1 minute Rest: 15 Box Jumps 24/20 12 Overhead Squats 95/65 9 Burpees Extra Work: 2) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 3) Sled Drag: 400m @ Bodyweight Not for time. Focus on moving continuously smooth and steady. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, May 27th, 2017
* Monday, May 29th, Memorial Day there will be ONE (1) Class at 9:00 AM ** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). WOD: 1) 5 rounds – 4 minute AMRAP – 1 minute Rest: 15 Box Jumps 24/20 12 Front Squats 65/45 9 Burpees Extra Work: 2) Hollow Hold: Accumulate 3 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: Friday, May 26th, 2017
* Monday, May 29th, Memorial Day there will be ONE (1) Class at 9:00 AM ** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). 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) 7 minute Up Ladder: 3 Power Snatch 95/65 50 Double-unders Power Snatch go up…
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