Champlain Valley CrossFit – Competition: Wednesday, May 17th, 2017
* We’re getting Married HERE ** 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) Push Press: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Start around 70-80% of your 1RM. Build as heavy as deemed fit. 2) Bench Press: Establish a 10RM Warm-up as needed. Rest as needed. Take as many sets as needed. Don’t be afraid to push to failure. 3) 2″ Deficit Clean Pull: 3 sets of 3 @ 100% Warm-up as needed. Rest 2-3 minutes…
Champlain Valley CrossFit – Fitness: Tuesday, May 16th, 2017
* We’re getting Married HERE ** 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) 20 minute EMOTM: Odd – 40 seconds Run/Row/Bike/Ski Even – 50m Sled Drag Pick an effort that is tough to complete in 40 seconds on your conditioning station. Sled Drag load appropriately so it takes approximately 30-40 seconds. Pick output that you can maintain for all 10 rounds. 2) 7 minute Up Ladder: 3 Box Jumps 24/20 3 Deadlifts 115/75 Extra Work: 3) Turkish Get-up: 5 sets of 3/side Rest…
Champlain Valley CrossFit – Competition: Tuesday, May 16th, 2017
* We’re getting Married HERE ** 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). Pre Class: 1) 18 minute EMOTM: Station 1 – 10-20 Calorie Ski Station 2 – 50ft Dumbbell Single Arm Overhead Walking Lunge Station 3 – 50ft Heavy Sled Push Alternate arms between each round on the lunge. Pick output you can maintain for all 6 rounds. WOD: 2) Power Snatch: 7 sets of 3 T+G Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Rest…
Champlain Valley CrossFit – Sport: Tuesday, May 16th, 2017
* We’re getting Married HERE ** 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) Power Snatch: 2 T+G Reps Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) 2 T+G Power Clean + 1 Push Jerk: Every 1:00 x 10 sets Perform this as a continuation of your Power Snatch starting at 10:00 on the clock. Build as heavy as deemed fit. 3) 7 minute Up Ladder: 3 Box Jumps 24/20…
Champlain Valley CrossFit – Sport: Monday, May 15th, 2017
* We’re getting Married HERE ** 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. WOD: 1) Front Squat Every 2:30: 10-7-5-3 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Back Squat Every 2:30: 10-7-5-3 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) For Max Reps: 4 x 40 seconds Burpees – 20 seconds Rest 4 x 40 seconds Air Squats – 20 seconds Rest 4 x 40 seconds D-Ball Over the Shoulder 100/70 – 20 seconds Rest Perform all 4 rounds of one movement…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
