Category: Move

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1) Every 2:00 x 8 sets: Odd – 100ft Dumbbell Farmers Carry + 10 Russian Kettlebell Swings + 10-20 Tuck Crunches Even – 400/350m Row or Ski Scale reps/distances as needed. We’re looking for about 1:30-1:40 worth of work. 2) AQAP: 30-20-10 Ring Rows 10-20-30 D-Ball Over the Shoulder 50/40 Scale as needed. Extra Work: 3) Prone Dumbbell Rows: 4 sets of 20 Rest 90-120 seconds between sets. Load as deemed fit. Focus on a good finish and contraction. 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) Every 2:00 x 6 sets – Dumbbell Front Squat: Set 1 – 12 Dumbbell Pause Front Squats Set 2 – 9 Dumbbell Pause Front Squats Set 3 – 6 Dumbbell Pause Front Squats Set 4 – 12 Dumbbell Pause Front Squats Set 5 – 9 Dumbbell Pause Front Squats Set 6 – 6 Dumbbell Pause Front Squats Warm-up as needed. You should be building loading through each set through the 3 set cycle. Pause in the bottom of the Squat for 2-3 seconds one each rep. After each Front Squat set is done, perform 10-15 un-loaded Sumo Stance Good Mornings. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 1o Alternating Single Arm Kettlebell Front Rack Deficit Reverse Lunge Pick a moderate weight that you can maintain…

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 10 rounds AQAP: 10 Wall Balls 14/8 10 Box Jumps 24/20 Directly Into… 1b) 10 rounds AQAP: 10 Kettlebell Swings 26/18 10 Goblet Kettlebell Step-ups 26/18 @ 24/20 Scale as needed. No rest between Part A and Part B, this is one continuous piece. Extra Work: 2) 15 minute AMRAP for Quality: 10/side Tall Kneeling Banded Pallof Press 5 Bent Over “YAT” 50ft/side Lateral Monster Walk 20 second Hollow Hold Work through at a smooth and steady pace focusing on activation and position. 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) 21 minute EMOTM: Station 1 – 40 seconds Ski/Bike/Row/Run Station 2 – 15 Double Kettlebell Sumo Stance Deadlifts Station 3 – 10 Push-ups + 5/side Kettlebell Side Bends Pick loads that you can maintain for all 7 cycles. Scale the Push-up as needed based on your abilities. Work for consistent paces/efforts on the machine. 2) 21-15-9 – AQAP: Single Arm Dumbbell Front Squat Right 35/25 Single Arm Dumbbell Front Squat Left 35/25 D-Ball Over the Shoulder 50/40 Scale as needed. Extra Work: 3) 3 sets of: 10 Wide Grip Lat Pull-Downs 10 Cable Tricep Push Downs 10 Dual Dumbbell Upright Rows Rest as needed between movements and sets. Focus on quality and activation over loading. For results post detailed weights, reps, times, thoughts, etc. for all…