Champlain Valley CrossFit – Fitness: Monday, October 3rd, 2016
WOD: 1) Back Squat: @ 0:00 – 5 Reps @ 2:00 – 5 Reps @ 4:00 – 5 Reps @ 6:00 – 5 Reps @ 8:00 – 2 Reps @ 10:00 – 2 Reps @ 12:00 – 2 Reps @ 14:00 – 2 Reps @ 16:00 – 2 Reps Warm-up as needed. Reference 9/5/15 for loading. Look to build a little heavier than last time, or start around 65-70% of your 1RM. Build as heavy as deemed fit for each rep range. 2) AQAP: 100 Burpees Extra Work: 3) Reverse Sled Drag: 6 sets of 50m Rest 60 seconds between sets. Build heavy as possible without having to stop. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, October 1st, 2016
* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. WOD: 1) AQAP: 30 Squat Snatch 135/95 20 Squat Snatch 185/135 10 Squat Snatch 225/155 Rest as needed. 2) 4 rounds AQAP: 400m Run 21 Chest-to-bar Pull-ups 15 Squat Cleans 115/75 9 Bar Facing Burpees Rest as needed. 3) 3 rounds AQAP: 1000m Assault Bike 9 Deadlifts 315/205 6 Paralette Handstand Push-ups Scale Paralettes to something that is difficult, maybe a round unbroken, but otherwise you should be forced to break them up, unless you can go head to ground strict unbroken, then you’re a beast. 4) Ring Push-up: 8 x :20/:10 Max Reps. 5) False Grip Strict Ring Pull-up: 5 sets of 4-8 reps Goal is 8 reps, if you can get the consistent add load. Rest 90-120 seconds between sets. Focus on holding a hollow position…
Champlain Valley CrossFit – Sport: Saturday, October 1st, 2016
* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. WOD: 1) 5 rounds AQAP: 10 Deadlifts 185/135 15 Pull-ups 20 Wall Balls 20/14 400m Run Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 unbroken reps. 3) Dog Sled Push: 6 x 50m Rest 90-120 seconds between sets. Heavy as possible unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Bringing it back, we’ve come a long way in 6 years.
Champlain Valley CrossFit – Fitness: Saturday, October 1st, 2016
* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. WOD: 1) 5 rounds AQAP: 10 Deadlifts 115/75 15 Ring Rows 20 Wall Balls 14/8 400m Run Extra Work: 2) Kipping Pull-up: 10 minutes Practice Work on any facet of a Kipping Pull-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Bringing it back, things have come a long way in 6 years
Champlain Valley CrossFit – Sport: Friday, September 30th, 2016
* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. WOD: 1) Front Squat: @ 0:00 – 7 Reps @ 3:00 – 7 Reps @ 6:00 – 3 Reps @ 8:00 – 3 Reps @ 10:00 – 3 Reps Warm-up as needed. Start around 60% of your 1RM and climb as deemed fit. Reference 9/2/16 for loading. 2) Front Rack Box Step-ups: @ 12:00 – 5 reps/side @ 14:00 – 5 Reps/side @ 16:00 – 5 Reps/side @ 18:00 – 5 Reps/side This should be done as a continuation of your Front Squats. Perform to a box that puts your knee in line with the hip joint. Perform all 5 reps on one side before switching to the other. 3) AQAP: 21-15-9 Overhead Squats 115/75 3-2-1 Rope Climbs 15ft Extra Work: 4) Good Morning: 3 sets of…
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