Champlain Valley CrossFit – Competition: Monday, December 12th, 2016
*As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family. Pre Class: 1) Row: 6 x 4 minutes @ 2-5K Pace Rest 2 minutes between intervals. Pick a pace that feel you can maintain for all 6 sets. WOD: 2) 4 Front Squats + 6 Back Squats: Every 3:00 x 6 sets Warm-up as needed. Start around 60-70% of your 1RM Front Squat and climb as deemed fit. Reference 11/14/16 for loading. Goal is to establish a 4RM Front Squat for the day and then roll into the Back Squats. Focus on making the transition between the two movements as quick as possible. 3) 4 rounds for Max Reps: 40 seconds D-Ball Over Shoulder 150/100 20 seconds Rest 40 seconds Double-unders 20 seconds Rest 40 seconds…
Champlain Valley CrossFit – Sport: Monday, December 12th, 2016
*As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family. WOD: 1) 4 Front Squats + 6 Back Squats: Every 3:00 x 6 sets Warm-up as needed. Start around 60-70% of your 1RM Front Squat and climb as deemed fit. Reference 11/14/16 for loading. Goal is to establish a 4RM Front Squat for the day and then roll into the Back Squats. Focus on making the transition between the two movements as quick as possible. 2) 4 rounds for Max Reps: 40 seconds D-Ball Over Shoulder 100/70 20 seconds Rest 40 seconds Double-unders 20 seconds Rest 40 seconds Burpees 20 seconds Rest Extra Work: 3) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. Add load if able, but focus on positioning first…
Champlain Valley CrossFit – Fitness: Monday, December 12th, 2016
*As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family. WOD: 1) 4 Front Squats + 6 Back Squats: Every 3:00 x 6 sets Warm-up as needed. Start around 60-70% of your 1RM Front Squat and climb as deemed fit. Reference 11/14/16 for loading. Goal is to establish a 4RM Front Squat for the day and then roll into the Back Squats. Focus on making the transition between the two movements as quick as possible. 2) 4 rounds for Max Reps: 40 seconds D-Ball Over Shoulder 70/50 20 seconds Rest 40 seconds Single-unders 20 seconds Rest 40 seconds Burpees 20 seconds Rest Extra Work: 3) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. Add load if…
Champlain Valley CrossFit – Fitness: Saturday, December 10th, 2016
WOD: 1) 30 minute AMRAP: 30 Air Squat 10 D-Ball Over the Shoulder 70/50 30 Air Squats 10 Burpees 30 Air Sqauts 10 Ring Rows Extra Work: 2) 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
Champlain Valley CrossFit – Sport: Saturday, December 9th, 2016
WOD: 1) 30 minute AMRAP: 30 Air Squat 10 Power Cleans 135/95 30 Air Squats 10 Burpee Pull-ups Standard for the Burpee Pull-up is to use a bar that is 6″ or more out of your reach. Extra Work: 2) Band Pull Aparts: 100 not for time Switch between over and underhand every 10 reps. 3) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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