Champlain Valley CrossFit – Competition: Tuesday, November 15th, 2016
* Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. Pre Class: 1) 21 minute EMOTM: 1 – 10-20 Calories Ski Erg 2 – 4-8 D-Ball Over Shoulder 150/100 3 – 5-10 Double Kettlebell Overhead Squats Pick reps, load, etc. that you can maintain for all 7 rounds. WOD: 2) Power Snatch + Hang Snatch x 2: 5 sets Warm-up as needed. Start at 60-70% of your 1RM. No dropping the bar between reps. Drop the bar in between complexes. Build as heavy as deemed fit. 3) Power Clean + Hang Clean + Jerk x 2: 5 sets Warm-up as needed. Start at 60-70% of your 1RM. No dropping the bar between…
Champlain Valley CrossFit – Fitness: Tuesday, November 15th, 2016
* Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. WOD: 1) Deadlift: 10 Reps Every 2:00 x 5 sets Warm-up as needed. Start at 60% of your 1RM, or heavier than 4 weeks ago if you did this. Build as heavy as deemed fit. 2) Box Jumps: 10 Reps Every 2:00 x 5 sets This should be done as a continuation of your Deadlifts. The focus here is jumping ability not speed. Jump up, step down, and reset between each rep. Work on as high of a box is comfortable. 3) 10 minute AMRAP: 15 Wall Balls 14/8 12 Kettlebell Hang High-pulls 53/35 9 Ring Rows Extra Work: 4) Farmers Carry:…
Champlain Valley CrossFit – Sport: Tuesday, November 15th, 2016
* Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. WOD: 1) Power Snatch + Hang Snatch: Every 1:00 x 10 sets Warm-up as needed. Start at 60-70% of your 1RM. No dropping the bar between reps. Build as heavy as deemed fit. 2) Power Clean + Hang Clean + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start at 60-70% of your 1RM. No dropping the bar between reps. Build as heavy as deemed fit. 3) 10 minute AMRAP: 15 Wall Balls 20/14 12 Deadlifts 95/65 9 Pull-ups Extra Work: 4) Farmers Carry: 400m Pick a loading you can complete with in under 10 minutes. Keep track of total attempts to…
Champlain Valley CrossFit – Sport: Monday, November 14th, 2016
* Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. WOD: 1) Every 3:00 x 6 sets: 4 Front Squats + 6 Back Squats Warm-up as needed. Start around 60% of your 1RM Front Squat. For this piece perform the allotted Front Squats quickly rack the bar, then re-rack to the back, and perform the prescribed Back Squats. Your set is a total of 10 reps. The transition between Front and Back Squat should be as quick as possible. Build as heavy as deemed fit. 2) 10 minute Up Ladder: 3 Hang Power Cleans 115/75 30 Double-unders Jump rope stays fixed. Workout goes 3+30, 6+30, 9+30, and so on until 10 minutes…
Champlain Valley CrossFit – Competition: Monday, November 14th, 2016
* Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. Pre Class: 1) Row – 5 rounds: 5 minutes @ Moderate Pace 1 minute Rest Moderate pace should be something you can maintain for 40-60 minutes straight through. At 2:00 and 4:00 in the interval perform a 30 second hard push. The push should be down around your 1K pace. WOD: 2) Every 3:00 x 6 sets: 4 Front Squats + 6 Back Squats Warm-up as needed. Start around 60% of your 1RM Front Squat. For this piece perform the allotted Front Squats quickly rack the bar, then re-rack to the back, and perform the prescribed Back Squats. Your set is a…
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