Champlain Valley CrossFit – Fitness: Saturday, April 29th, 2017
*Stop in Saturday morning the 29th to try out some KNOW Foods Samples **Thursday’s Programming Is A Changing HERE ***Parking Issues HERE WOD: 1) 5 rounds AQAP: 400m Run 30 Wall Balls 14/8 30 Box Jumps 24/20 Extra Work: 2) Dumbbell Z-Press: 5 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, April 29th, 2017
*Stop in Saturday morning the 29th to try out some KNOW Foods Samples **Thursday’s Programming Is A Changing HERE ***Parking Issues HERE WOD: 1) “Kelly” – 5 rounds AQAP: 400m Run 30 Wall Balls 20/14 30 Box Jumps 24/20 Extra Work: 2) Dumbbell Z-Press: 5 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 3) Kipping Pull-up: 10 minutes Practice Work on any facet of a Kipping Pull-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, April 29th, 2017
*Stop in Saturday morning the 29th to try out some KNOW Foods Samples **Thursday’s Programming Is A Changing HERE ***Parking Issues HERE WOD: 1) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split. 3) AQAP: 10-8-6-4-2 Dumbbell Squat Clean Thruster 70/50 5-4-3-2-1 Rope Climb 15ft Standard of no dropping Dumbbells from Overhead, hands must remain on them all the way to the floor. Rest as needed. 4) 3 rounds AQAP: 7 Muscle-ups 100 Double-unders 21 Overhead Squats 135/95 Rest as needed. 5) 30-25-20-15-10-5 – AQAP: Toes-to-bar Alternating Pistol Squats For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Friday, April 28th, 2017
*Stop in Saturday morning the 29th to try out some KNOW Foods Samples **Thursday’s Programming Is A Changing HERE ***Parking Issues HERE WOD: 1) Front Rack Box Step-ups: 8/side Every 2:00 x 5 sets Warm-up as needed. Start around 30-40% of your 1RM Front Squat. Perform all 8 reps on one leg before switching to the other. Use a box the puts your hip and knee in line when on the box. Load as heavy as deemed fit. 2) Single Leg Hip Thrusts: 8/side Every 2:00 x 5 sets This should be done as a continuation of your Step-ups starting at 10:00 on the clock. Focus should be on positioning first, loading second. Perform all 8 reps on one leg before switching to the other. 3) AQAP: 15-12-9 Thrusters 95/65 21-15-9 Sumo Deadlift High-Pulls 95/65 Extra Work: 4) Banded Pull-Throughs: 3 sets of 20 Rest 90-120 seconds between sets. 5) Sled Drag: 400m…
Champlain Valley CrossFit – Fitness: Friday, April 28th, 2017
*Stop in Saturday morning the 29th to try out some KNOW Foods Samples **Thursday’s Programming Is A Changing HERE ***Parking Issues HERE WOD: 1) Front Rack Box Step-ups: 8/side Every 2:00 x 5 sets Warm-up as needed. Start around 30-40% of your 1RM Front Squat. Perform all 8 reps on one leg before switching to the other. Use a box the puts your hip and knee in line when on the box. Load as heavy as deemed fit. 2) Single Leg Hip Thrusts: 8/side Every 2:00 x 5 sets This should be done as a continuation of your Step-ups starting at 10:00 on the clock. Focus should be on positioning first, loading second. Perform all 8 reps on one leg before switching to the other. 3) AQAP: 15-12-9 Thrusters 65/45 21-15-9 Sumo Deadlift High-Pulls 65/45 Extra Work: 4) Sled Drag: 400m @ Bodyweight Focus should be smooth and steady, scale…
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