Category: Power

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 12:30 – Every 2:30 x 5 sets – Back Squat: 10 @ 60% 8 @ 65% 6 @ 70% 6 @ 75% 6 @ 80% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1b) 12:30 – 20:30 – Every 2:00 x 4 sets – Front Squat: 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 75% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1c) 20:30 – 23:00 – 2:30 AMRAP: Bodyweight Hip Thrusts AMRAP for quality not for speed. Bodyweight meaning un-loaded. Perform off a bench, hold the top…

*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 20/14 10 Box Jumps 24/20 Directly Into… 1b) 10 rounds AQAP: 10 Kettlebell Swings 35/26 10 Goblet Kettlebell Step-ups 35/26 @ 24/20 Scale as needed. No rest between Part A and Part B, this is one continuous piece. Extra Work: 2) Farmers Carry: 8 sets of 50ft Warm-up to a heavy, but not maximal 50ft effort. From there perform the 8 sets at the same weight with 60 seconds rest between sets. 3) Dumbbell Overhead Tricep Curls: 100 Reps Pick a loading you can knock out 40-50 reps unbroken to start, breaking up the rest as needed. 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 – 10:00 – Every 2:30 x 4 sets – Deadlift: 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% Warm-up as needed. Perform these as set the bar Dead on every rep, no Touch-and-Go. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 10 Alternating Reverse Step Barbell Front Rack Lunges Load as deemed fit. Try to build to a heavy set for the day. Alternate legs each rep. 1c) 18:00 – 22:00 – Every 1:00 x 4 sets: 5 Strict Chin-ups Add load or assistance as needed. 2) 21-15-9 – AQAP: Single Arm Dumbbell Front Squat Right 50/35 Single…

*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 2:30 x 4 sets – Bench Press: 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets – Strict Press: 5 @ 65% 5 @ 70% 5 @ 70% 5 @ 70% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1c) 18:00 – 36:00 – 18 sets of :40 ON/:20 OFF: Station 1 – Wall Facing Shoulder Plank Taps Station 2 – Single Arm Dumbbell Push Press Station 3…