Category: Competition

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE Swim: 1) AQAP: 1 mile For time, set a benchmark time. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1) Jerk Work: A – 3 sets of 3 Tall Split Jerk B – 3 sets of 3 Push Press @ 70-80% C – 3 sets of 3 Split Jerk @ 75-85% Rest 90-120 seconds between sets. Use part A as skill/warm-up work. Pick loading based on feel. 2) 5 sets of: 5 Bench Press 10 Supianted Grip “L” Pull-ups 50ft Zig Zag Handstand Walk Rest 2-3 minutes between sets. Bench and Pull-ups should both be performed at a loading/assistance that allows you to perform the movements unbroken. Use cones or plates for the Handstand Walk Zig-Zag. 3) Log Clean and Shoulder-to-Overhead: 15 minutes to Build to a Heavy Single Be strict with the time. Don’t spent 30-40 minutes with this. Set some plates, start with the…

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: Session A: 1) Every 1:00 x 20 sets – Snatch: Sets 1-5: 1 Snatch @ 60-70% Sets 6-10: 1 Snatch @ 70-80% Sets 11-20: 1 Snatch @ You Decide Warm-u as needed. Don’t max out. Goal is no missed lifts. All reps full Squat. 2) AQAP: 10-8-6-4-2 Dumbbell Squat Snatch 100/70 2 Short Rope Rope Climbs 15ft Scale as needed. 3) 4 sets of: 10 Wide Grip Strict Pull-ups 50ft Hand-Over-Hand Sled Pull 100ft Kettlebell Farmers Carry Work through at a consistent/maintainable pace with a focus on quality. Session B: 1) Every 5:00 x 5 sets: 20/15 Calories Ski Erg 10 Single Arm Dumbbell Hang Clean and Jerk 70/50 10-8-6-4-2 Strict Deficit Handstand Push-up Scale as needed. Handstand Push-ups reps refer to each round. Each round the reps…

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: Session A: 1) Back Squat: A – 3 sets of 6 @ 65-75% B – 3 sets of 4 @ 75-85% C – 3 sets of 2 @ 85-95% Rest 2 minutes between sets. Play loading by feel. No fails. 2) Every 1:00 x 8 sets: Station 1 – 50ft Dual Dumbbell Front Rack Lunge 70/50 Station 2 – 15/10 Calories Assault Bike Scale as needed. Lunges should be performed unbroken. 3) 3 rounds AQAP: 5 Deadlifts 405/275 5/side Kettlebell Weighted Pistol Squat 53/35 300m Run Scale as needed. 4) Glute Ham Raise: 5 sets of 5 + 30 second Hold Rest 90-120 seconds between sets. Add assistance as needed. After the 5th rep hold the middle position for 30 seconds. 5) Sled Drag: 4 sets of 50ft Rest…

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1) 3 sets of: Side Plank Hold + 15 Banded Rows/side 50ft/side Single Arm Kettlebell Bottoms-up Walk 10 Lateral Lunges Use this as warm-up and movement prep. Not for time, for quality. 2) Every 1:00 x 10 sets: 1 Snatch Stay in the 60-80% range. Keep lifts clean and snappy. There should be no misses. 3) Every 1:00 x 10 sets: 1 Clean and Jerk Stay in the 60-80% range. Keep lifts clean and snappy. There should be no misses. 4) Dubai 19.10/11 – AQAP: 60 Calories Assault Bike 60 Toes-to-bar Into…3 rounds of… 10 Burpee Box Jump Overs 10 Thrusters 135/95 Scale as needed. 5) Landmine Bent Over Wide Grip Row: 4 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 6) 3…