Category: Sport

Champlain Valley CrossFit – Sport: Tuesday, March 17th, 2015

* Paleo Challenge Winners here. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after here. WOD: 1) Snatch: 1 Rep EMOTM x 12 sets Start at a moderate weight. All reps full Squat. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 75 seconds for 10 sets Start at a moderate weight. All reps full Squat and Split. Build as heavy as deemed fit. 3) 3 rounds AQAP: 10 Power Snatch 95/65 20 Knees-up 50 Double-unders Extra Work: 4) GHD Sit-ups: 8 rounds of :20/10 Record total reps completed. 5) Row: 8 x 50 Calories Rest 3 minutes between intervals. Hard efforts. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

Champlain Valley CrossFit – Sport: Monday, March 16th, 2015

* Paleo Challenge Winners and Photos will be announced tomorrow. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after here. WOD: 1) Back Squat: Establish a 1RM Warm-up as needed. Take as many attempts as needed. Rest as needed between lifts. 2) 7 minute Up Ladder: 3 Power Clean + Push Jerk 95/63 3 Box Jump Overs 24/20 After the round of 3, then move to 6, 9, 12 and so on. Extra Work: 3) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. 4) Muscle-up: 10 minutes Practice Work on any facet of a Ring Muscle-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

Champlain Valley CrossFit – Sport: Saturday, March 14th, 2015

WOD: 1) 20 minute Up Ladder: 5 Toes-to-bar 5 Power Cleans 95/65 5 Burpee Lateral Bar Hops After 5, then 10, 15, 20, etc. until 20 minutes is up. Extra Work: 2) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 3) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

Champlain Valley CrossFit – Sport: Friday, March 13th, 2015

WOD: 1) Back Squat: 5 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Build to a heavy set of 5, your other 4 working sets should be within 80% of your heaviest of the day. 2) 14 minute AMRAP: 50 Wall Balls 20/14 100 Double-unders Extra Work: 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

Champlain Valley CrossFit – Sport: Thursday, March 12th, 2015

WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format,…