Category: Move

WOD: 1a) 0:00 – 12:00 – 12 minute AMRAP: 27 Single Arm Dumbbell Overhead Lunges 25/15 18 Ball Slams 40/30 9 Strict Pull-ups For the Lunges alternate legs each rep, switch hands half way through the set. Use assistance as needed for the Pull-ups. 1b) 14:00 – 23:00 – 9 minute AMRAP: 21 Single Arm Dumbbell Overhead Lunges 25/15 14 Ball Slams 40/30 7 Strict Pull-ups For the Lunges alternate legs each rep, switch hands half way through the set. Use assistance as needed for the Pull-ups. 1c) 25:00 – 31:00 – 6 minute AMRAP: 15 Single Arm Dumbbell Overhead Lunges 25/15 10 Ball Slams 40/30 5 Strict Pull-ups For the Lunges alternate legs each rep, switch hands half way through the set. Use assistance as needed for the Pull-ups. Extra Work: 2) Hip Extension Hold: 5 sets of 30 seconds Rest 90-120 seconds between…

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1) Every 3:00 x 7 sets: 5 Per Leg, Split Stance Kettlebell Good Morning 10 Ball Slams (Between Feet) 5 Pause Kettlebell Goblet Squats 10 Ball Slams (Alternate Sides) 5 Jumping Squats w/Slam Ball 5 Slam Ball Throws Over Rig Work through these movements with intent, but the goal is not to rush them. Make sure you’re hitting all positions properly, and then add tempo/speed as deemed fit. Pick one Ball weight and one Kettlebell weight for all movements. 2) 7 minute AMRAP: 10 Dumbbell Hang Power Cleans 25/15 10 Push-ups Extra Work: 3) Belt Squat Marching – 5 minute AMRAP: 20 Steps On and Off Platform 20 Alternating Steps on Platform with Strict Press Hold a light pair of Dumbbells in your hands for the entire…

*Coaching Changes…Betsy’s Last Wednesday Coaching HERE **Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1) 0:00 – 40:00 – Every 1:00 x 40 sets: Station 1 – 8/side Half Kneeling Single Arm Landmine Press Station 2 – 2-4 Rope Sit-to-stand Station 3 – 1/side Turkish Get-up Station 4 – 2-5 Wall Climbs Station 5 – 10-15 D-Ball Over the Shoulder 50/40 The goal is to pick efforts that you can maintain for all 8 cycles. Have fun! Extra Work: 2) Knee Tuck Parallette Hold: 5 x Max Time Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Coaching Changes…Betsy’s Last Wednesday Coaching HERE **Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: Odd – 50ft Hand-Over-Hand Sled Pull + Push Back Even – 10 D-Ball Bear Hug Box Step-ups Partner up with someone to share a sled, there are 4 sleds and 4 ropes, 8 people can get going on this. If there are more than 8 people following the Move Programming in your class, flip-flop parts A and B as needed, we can get 16 people on this at once. Step-ups focus on range of motion over loading, get a box height that puts your hip below your knee when foot on the box. 1b) 11:00 – 21:00 – 10 sets of :40 ON/:20 OFF: Odd – Box Jumps Even –…