Champlain Valley CrossFit – Sport: Monday, January 30th, 2017
WOD: 1) Pause Back Squat: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 3 second Pause in the bottom, NO bounce to come back up. 2 Back Squat: 5 Reps Every 2:00 x 4 sets This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. Build as heavy as deemed fit. 3) 3 rounds AQAP: 21 Hang Power Cleans 95/65 12/side Front Rack Lunges 95/65 Extra Work: 4) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Row: 10 x 50 Calories Rest 90 seconds between intervals. Work on learning your pacing on the Calorie setting. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Monday, January 30th, 2017
WOD: 1) Pause Back Squat: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 3 second Pause in the bottom, NO bounce to come back up. 2 Back Squat: 5 Reps Every 2:00 x 4 sets This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. Build as heavy as deemed fit. 3) 10 minute AMRAP: 10 D-Ball Over the Shoulder 70/50 10 D-Ball Bear Hug Alternating Lunges 70/50 Extra Work: 4) Good Morning: 4 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 – Fitness: Saturday, January 28th, 2017
WOD: 1) 5 rounds – 3 minute AMRAP – 1 minute Rest: 6 Push-ups 9 Box Jumps 24/20 12 Ball Slams 40/30 Extra Work: 2) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, January 28th, 2017
WOD: 1) 5 rounds – 3 minute AMRAP – 1 minute Rest: 6 Push-ups 9 Box Jumps 24/20 12 Alternating Dumbbell Snatch 50/35 Extra Work: 2) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 3) Rope Climb: 10 minute EMOTM Pick a rep count you can maintain for all 10 sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, January 28th, 2017
WOD: 1) 7 minute Up Ladder: 3 Overhead Squats Start at one of the following weights, 165/115, 185/135, 225/155, 265/175, 295/195. Barbell it taken from the floor. Reps must be done Unbroken otherwise they don’t count. Men make 10lb jumps after each sets, ladies 5lbs. This is a repeat from 2013 Regionals just with an additional, higher optional starting weight. 2) 20 minute AMRAP: 25/20 Calorie Row 50 Wall Balls 20/14 25/20 Calorie Row 50 Toes-to-bar 25/20 Calorie Row 50 Power Snatch 75/55 25/20 Calorie Row 50 Handstand Push-ups 25/20 Calorie Row 50 Bar Facing Burpees Rest as needed. 3) AQAP: 1500m-1000m-500m Assault Bike 5-3-1 Legless Rope Climbs 15ft Rest as needed. 4) Strict Muscle-up: 10 minute EMOTM Pick a rep count you can maintain for all 10 sets. 5) GHD Sit-ups: 3 sets of 25 Rest 90-120 seconds between sets. 6) 4 sets of: A) Single Arm…
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