Champlain Valley CrossFit – Sport: Thursday, March 30th, 2017
*Parking Issues HERE *Next Saturday 4/8 + Sunday 4/9 we will be hosting the CF Gymnastics Level 2 Course. Because of this we will have a modified schedule which will be the following. Saturday – Open Gym from 7:00-8:30 AM (Back Room), Class 7:15-8:15 AM (Main Room) Sunday – Open Gym from 7:00-8:30 AM WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20…
Champlain Valley CrossFit – Fitness: Thursday, March 30th, 2017
*Parking Issues HERE *Next Saturday 4/8 + Sunday 4/9 we will be hosting the CF Gymnastics Level 2 Course. Because of this we will have a modified schedule which will be the following. Saturday – Open Gym from 7:00-8:30 AM (Back Room), Class 7:15-8:15 AM (Main Room) Sunday – Open Gym from 7:00-8:30 AM WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20…
Champlain Valley CrossFit – Competition: Wednesday, March 29th, 2017
*Parking Issues HERE WOD: 1) Push Press: 3 Reps Every 1:30 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Sumo Deadlift: 5 sets of 3 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. These aren’t meant to be super heavy. Focus on speed on the bar. Not touch and go. Reset between each rep. 3) 10, 9, 8…3, 2, 1 – AQAP: Unbroken Squat Snatch 135/95 If you break the set you must repeat it. 4) 5 rounds AQAP: 10 Kettlebell Clean and Jerk 53/35 3 Muscle-ups Rest as needed. 5) Hand Over Hand Rope Pull: 6 x 100ft Rest 90-120 seconds between sets. 6) L-Sit: 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 – Fitness: Wednesday, March 29th, 2017
*Parking Issues HERE WOD: 1) 21 minute EMOTM: Station 1 – 5 Push Press Station 2 – 5-10 Strict Pull-ups/Ring Rows Station 3 – 20-40 second Hollow Hold For the Push Press perform this from the floor. Start around 60-70% of your 1RM and build as heavy as deemed fit. If you did Ring Rows yesterday than do Strict Pull-ups assisted today. Pick an output for both the Hollow Hold and Pull-ups that you can maintain for all 7 sets. 2) 12 minute AMRAP: 12 Push-ups 12 Kettlebell Swings 35/26 12 Box Jump Overs 24/20 Extra Work: 3) Kneeling Split Single Arm Dumbbell Press: 4 sets of 8/side 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: Wednesday, March 29th, 2017
*Parking Issues HERE WOD: 1) 21 minute EMOTM: Station 1 – 5 Push Press Station 2 – 5-10 Strict Pull-ups/Ring Rows Station 3 – 20-40 second Hollow Hold For the Push Press perform this from the floor. Start around 60-70% of your 1RM and build as heavy as deemed fit. If you did Ring Rows yesterday than do Strict Pull-ups assisted today. Pick an output for both the Hollow Hold and Pull-ups that you can maintain for all 7 sets. 2) 12 minute AMRAP: 12 Push-ups 12 Kettlebell Swings 70/53 12 Box Jump Overs 24/20 Extra Work: 3) Kneeling Split Single Arm Dumbbell Press: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. 4) Band Pull Aparts: 100 not for time 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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