Champlain Valley CrossFit – Fitness: Wednesday, September 7th, 2016
* There will be no CrossFit Kids class this Saturday the 10th ** Please be aware Jade and Dani will be gone the next 5 days, the gym will be open for classes as it always is, and not for peoples personal schedules to train as they deem fit. Please be respectful of the other coaches that are taking time out of there day to keep the gym open for all of our normal class times. WOD: 1) 21 minute EMOTM: 1 – 6/side Single Arm Upright Kettlebell Row 2 – 30 second Overhead Barbell Hold @ 100-120% of your Strict Press 3 – 5-10 Ring Rows (Feet on 20″ Box) Pick loading you can maintain for reps for all 7 cycles. If you can’t perform Ring Rows with your feet elevated do them with your feet on the floor. 2) 12 minute AMRAP: 200m…
Champlain Valley CrossFit – Sport: Wednesday, September 7th, 2016
* There will be no CrossFit Kids class this Saturday the 10th ** Please be aware Jade and Dani will be gone the next 5 days, the gym will be open for classes as it always is, and not for peoples personal schedules to train as they deem fit. Please be respectful of the other coaches that are taking time out of there day to keep the gym open for all of our normal class times. WOD: 1) 21 minute EMOTM: 1 – 6/side Single Arm Upright Kettlebell Row 2 – 30 second Overhead Barbell Hold @ 100-120% of your Strict Press 3 – 5-10 Ring Rows (Feet on 20″ Box) Pick loading you can maintain for reps for all 7 cycles. If you can’t perform Ring Rows with your feet elevated do them with your feet on the floor. 2) 12 minute AMRAP: 200m Run…
Champlain Valley CrossFit – Fitness: Tuesday, September 6th, 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. Start around 70-75% of your 1RM Back Squat. Establish a heavy 5 for the day, then build into a heavy Double. Your last sets at the respective rep range don’t necessarily have to be your heaviest. 2) 3 rounds AQAP: 30 Kettlebell High-pulls 35/26 30 Wall Balls 14/8 Extra Work: 3) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Tuesday, September 6th, 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. Start around 70-75% of your 1RM Back Squat. Establish a heavy 5 for the day, then build into a heavy Double. Your last sets at the respective rep range don’t necessarily have to be your heaviest. 2) 3 rounds AQAP: 30 Hang Power Cleans 65/45 30 Wall Balls 14/8 Extra Work: 3) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip. 4) D-Ball Bear Hug Carry: 400m Heavy as possible, look to keep it under 10 minutes. Keep track of time and attempts to complete. For results post detailed weights, reps, times,…
Champlain Valley CrossFit – Competition: Tuesday, September 6th, 2016
Pre Class: 1) 2 Hang Power Snatch: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) 2 Hang Power Clean + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. WOD: 3) 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. Start around 70-75% of your 1RM Back Squat. Establish a heavy 5 for the day, then build into a heavy Double. Your last sets at the respective rep range don’t necessarily have to be your heaviest. 4) 3 rounds AQAP:…
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