Champlain Valley CrossFit – Sport: Monday, September 19th, 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) Back Squat: @ 0:00 – 10 Reps @ 3:00 – 10 Reps @ 6:00 – 10 Reps @ 9:00 – 5 Reps @ 11:00 – 5 Reps @ 13:00 – 5 Reps @ 15:00 – 5 Reps Warm-up as needed. Reference 8/22 for loading. Look to build a little heavier than last time, or start around 60% of your 1RM. Build as heavy as deemed fit for each rep range. 2) 5 rounds AQAP: 10 Power Cleans 95/65 10 Bar Facing Burpees Extra Work: 3) Reverse Sled Drag: 6 sets of 50m Rest 60 seconds between sets. Build heavy as possible without having to stop. 4) Run: A) 3 sets of…3 minutes Easy, 2 minutes Moderate, 1 minute Hard. No rest between intervals. 1 minute Walk Between sets….
Champlain Valley CrossFit – Fitness: Monday, September 19th, 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) Back Squat: @ 0:00 – 10 Reps @ 3:00 – 10 Reps @ 6:00 – 10 Reps @ 9:00 – 5 Reps @ 11:00 – 5 Reps @ 13:00 – 5 Reps @ 15:00 – 5 Reps Warm-up as needed. Reference 8/22 for loading. Look to build a little heavier than last time, or start around 60% of your 1RM. Build as heavy as deemed fit for each rep range. 2) 5 rounds AQAP: 10 D-Ball Over Shoulder 70/50 10 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 – Fitness: Saturday, September 17th, 2016
WOD: 1) 4 rounds AQAP: 800m Run 30 Dumbbell Floor Press 35/25 30 Kettlebell Deadlifts 53/35 Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken Reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, September 17th, 2016
WOD: 1) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Goal is as many lifts as possible at 80%> 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Goal is as many lifts as possible at 80%> 3) AQAP: 1 mile Run 30 Muscle-ups 1 mile Run Rest 10 minutes 4) 3 rounds AQAP: 100 Double-unders 20 Alternating Dumbbell Squat Snatch 70/50 5 Rope Climbs 15ft For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, September 17th, 2016
WOD: 1) 4 rounds AQAP: 800m Run 30 Dumbbell Floor Press 50/35 30 Deadlifts 135/95 Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken Reps. 3) Single Arm Dumbbell Row: 4 sets of 15/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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