Champlain Valley CrossFit – Sport: Wednesday, January 4th, 2017
* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. WOD: 1) 1 Strict Press + 2 Push Press: Every 1:30 x 8 sets Warm-up as needed. Start around 70% of your 1RM Press. Build as heavy as deemed fit. 2a) 5 minute AMRAP: 50 Wall Balls 20/14 15 Power Snatch 95/65 Max Pull-ups Rest 3 minutes 2b) 5 minute AMRAP: 35 Wall Balls 20/14 10 Power Snatch 115/75 Max Pull-ups Rest 3 minutes 2c) 5 minute AMRAP: 20 Wall Balls 20/14 5 Power Snatch 135/95 Max Pull-ups Extra Work: 3) Abmat Sit-ups: 100 for time Keep track of time and attempts to complete. 4) Dumbbell Bench Press: 3 sets of 20 Rest 2-3 minutes between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Wednesday, January 4th, 2016
* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. WOD: 1) Bench Press: 3 sets of 5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 2) Deadlift: 3 sets of 5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3a) 5 minute AMRAP: 50 Wall Balls 30/20 15 Power Snatch 135/95 Max Pull-ups Rest 3 minutes 3b) 5 minute AMRAP: 35 Wall Balls 30/20 10 Power Snatch 185/135 Max Chest-to-bar Pull-ups Rest 3 minutes 3c) 5 minute AMRAP: 20 Wall Balls 30/20 5 Power Snatch 225/155 Max Bar Muscle-ups Extra Work: 4) Dumbbell Bench Press: 3 sets of 20 Rest 2-3 minutes between sets. Heavy as possible. 5) Bent Over Axle Rows: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 6) GHD Sit-ups: 75 for time Keep track of time and breaks to complete. For results post detailed weights, reps, times, thoughts,…
Champlain Valley CrossFit – Fitness: Wednesday, January 4th, 2017
* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. WOD: 1) 1 Strict Press + 2 Push Press: Every 1:30 x 8 sets Warm-up as needed. Start around 70% of your 1RM Press. Build as heavy as deemed fit. 2a) 5 minute AMRAP: 50 Wall Balls 14/8 20 Ball Slams 40/30 Max Ring Rows Rest 3 minutes 2b) 5 minute AMRAP: 35 Wall Balls 14/8 20 Ball Slams 40/30 Max Ring Rows Rest 3 minutes 2c) 5 minute AMRAP: 20 Wall Balls 14/8 20 Ball Slams 40/30 Max Ring Rows Extra Work: 3) Abmat Sit-ups: 100 for time 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: Tuesday, January 3rd, 2017
* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets will go on sale the 1st of the year. WOD: 1) Every 1:30 x 14 sets: Odd – 3 Deadlifts Even – 10-20 Calories Assault Bike Warm-up as needed. Start at around 60-70% of your 1RM. Climb each set, and establish a 3RM for the day on the Deadlift. Reference last week for loading. 2) 7 minute AMRAP: 10 Burpees 10 D-Ball Over the Shoulder 70/50 Extra Work: 3) Superman Hollow Kips: 10 minute EMOTM Pick a rep count you can maintain for all 10 sets. If you don’t have this yet, focus on just doing a timed, active hollow hold each minute. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Tuesday, January 3rd, 2016
* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets will go on sale the 1st of the year. WOD: 1) Power 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) Power Clean + Push 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) AQAP: 15-12-9 Bar Facing Burpees 5-4-3 Clean and Jerks 225/155 Extra Work: 4) 4 rounds AQAP: 100ft Handstand Walk 20 Alternating Pistol Squats 3 Legless Rope Climbs 15ft Scale as needed to keep this a conditioning piece. 5) Strict Toes-to-bar: 4 sets of 10 Rest 90-120 seconds between sets. Use a stall bar if you have one. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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