Champlain Valley CrossFit – Sport: Saturday, September 24th, 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: 1 mile Run Then 3 rounds of… 15 Thrusters 75/55 3 Rope Climbs 15ft Then 3 rounds of… 30 Kettlebell Swings 53/35 30 Push-ups Then.. 1 mile Run Extra Work: 2) Kipping Pull-ups: 10 minutes Practice Work on anything to help develop a kipping pull-up…remember, if you don’t have a Strict Pull-up yet, you have no business doing Kipping Pull-ups, hint, hint, that’s a good place to start. 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
Champlain Valley CrossFit – Competition: Saturday, September 24th, 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 Power Cleans 225/155 30 Jerks 225/155 Rest 10 minutes 2) 3 rounds AQAP: 21 Thrusters 95/65 5 Rope Climbs 15ft Rest 10 minutes 3) AQAP: 800m Run 21 Strict Handstand Push-ups 400m Run 15 Strict Handstand Push-ups 200m Run 9 Strict Handstand Push-ups Rest 10 minutes 4) 3 rounds AQAP: 100 Double-unders 7 Muscle-ups Rest as needed. 5) Strict Chest-to-bar: 10 minute EMOTM You choose the reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Friday, September 23rd, 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 – 10 Reps @ 3:00 – 10 Reps @ 6:00 – 5 Reps @ 8:00 – 5 Reps @ 10:00 – 5 Reps Warm-up as needed. Start around 60% of your 1RM and climb as deemed fit. Reference 8/26/16 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) 9 minute AMRAP: 15 Knees-up 10 Deadlifts 75/55 5 Front Squats 75/55 Extra Work: 4) Good…
Champlain Valley CrossFit – Sport: Friday, September 23rd, 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 – 10 Reps @ 3:00 – 10 Reps @ 6:00 – 5 Reps @ 8:00 – 5 Reps @ 10:00 – 5 Reps Warm-up as needed. Start around 60% of your 1RM and climb as deemed fit. Reference 8/26/16 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) 9 minute AMRAP: 15 Knees-up 10 Deadlifts 95/65 5 Power Snatch 95/65 Extra Work: 4) Good Morning: 4…
Champlain Valley CrossFit – Competition: Friday, September 23rd, 2016
* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. Pre Class: 1) Run: 2 sets of 5 x 500m. 5 minutes rest between sets. Workout structure… 1st 500m – 250m Fast + 250m Moderate – 60 seconds Rest 2nd 500m – 200m Fast + 300m Moderate – 60 seconds Rest 3rd 500m – 150m Fast + 350m Moderate – 60 seconds Rest 4th 500m – 100m Fast + 400m Moderate – 60 seconds Rest 5th 500m – 50m Fast + 450m Moderate – 60 seconds Rest Fast should be faster than your PR/Goal Mile pace. Workout courtesy of Chris Hinshaw. 2) Snatch + Hang Snatch: 7 sets Warm-up as needed. Establish a Max Complex for the day. Your other 6 workings sets should be at 80%> of the day’s Max. Rest 2-3…
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