Category: Move

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 12:00 – Every 3:00 x 4 sets: 10/side Dumbbell Front Squats Warm-up as needed. Perform 10 Squats hold the Dumbbell on one side, then another 10 holding the Dumbbell on the other side. During your rest period perform 10 Banded Clam Shells on each side. Build  as heavy as deemed fit. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 5/side Rear Foot Elevated Split Squat w/Medball Perform this with a Medball in the Bear Hug Position. This isn’t a Bulgarian Split Squat, we’re just looking for your rear foot to be elevated 2-4″, use a plate. Perform all 5 reps on one side before switching to the other. Use a moderate load as this is a lot of volume. 1c) 19:00 –…

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1) Every 5:00 x 5 sets: 20 Kettlebell Swings 35/26 20 Box Jumps 24/20 20 Dumbbell Shoulder-to-Overhead 25/15 20 Dumbbell Box Step-ups 25/15 @ 24/20 Scale as needed. We want you getting at least 1 minute rest to start. If you struggle with ankles/achilles and came in yesterday, we encourage you to step down off the box. Extra Work: 2) GHD Sit-up Hold: 5 sets of 20-30 seconds Rest 90-120 seconds between sets. Hold at the parallel position. If this is easy, add a plate for extra loading. 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: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Inchworm + Push-ups  20 Band Pull-Aparts Use this to get extra warm, stretch things out, and as an opportunity to work on your Push-ups in a slower fashion. Switch between over and underhand after 10 reps on each set of the Pull-Aparts. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 10-15 Double Kettlebell Deadlift Emphasize speed off the floor and finishing extension aggressively. Set dead on the floor each rep. 1c) 10:00 – 15:00 – 5 minute AMRAP: 5 Push-ups 10 Ball Slams 40/30 Scale as needed. 1d) 15:00 – 20:00 – Every 1:00 x 5 sets: 25-50ft Kettlebell Marching Romanian Deadlift Ideally use the same load as Part B. 2) 9 minute AMRAP: 10 Knees-up 15 Medball…

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 20 second Active Hollow Hang from Pull-up Bar 20 Supinated Grip High-Bar Banded Rows 10 V-Ups Additional Warm-up/Prep work. Take your time and focus on positions and quality of movement. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 6 Mixed Grip Strict Pull-ups Add load/assistance as deemed fit. 1c) 11:00 – 21:00 – Every 1:00 x 10 sets: 5/side Single Arm Dumbbell Push Press + 20 Lateral Hops Over Dumbbell Pick a loading you can maintain for all 10 sets 1d) 21:00 – 31:00 – 10 sets of :40 ON/:20 OFF – Max Reps: Odd – Dumbbell Bench Press Even – Alternating Dumbbell Plank Rows Pick a loading and use the same weights for both movements. 1d) 32:00 –…