Category: Sport

* THE OPEN IS JUST 3 SHORT DAYS AWAY. IF YOU HAVEN’T ALREADY SIGNED-UP MAKE SURE YOU DO SO AND JOIN THE CHAMPLAIN VALLEY CROSSFIT TEAM. AS WE HAVE DONE FOR THE PAST 2 YEARS ATHLETES PARTICIPATING THE OPEN WILL BE DOING SO FRIDAY NIGHTS. WE WILL RUN FROM ROUGHLY 4-7 PM. HEATS WILL BE A FIRST COME, FIRST SERVE BASIS WITH A SIGN-UP. IF YOU AREN’T DOING THE OPEN AND WOULD LIKE TO STILL WORKOUT ON FRIDAY NIGHTS YOU CAN USE THE BACK ROOM TO DO THE PROGRAMMED WORKOUT. WOD: 1) Snatch: 15 mintues EMOTM x 1 Rep Warm-up as needed. Start at approximately 60-70% of your 1RM. Build as heavy as you like. The goal is to have as many lifts at 80% or higher as possible. All reps should be full Squat unless injury/mobility limit you. 2) Clean and Jerk: 12 mintues EMOTM…

* THE OPEN IS JUST 4 SHORT DAYS AWAY. IF YOU HAVEN’T ALREADY SIGNED-UP MAKE SURE YOU DO SO AND JOIN THE CHAMPLAIN VALLEY CROSSFIT TEAM. AS WE HAVE DONE FOR THE PAST 2 YEARS ATHLETES PARTICIPATING THE OPEN WILL BE DOING SO FRIDAY NIGHTS. WE WILL RUN FROM ROUGHLY 4-7 PM. HEATS WILL BE A FIRST COME, FIRST SERVE BASIS WITH A SIGN-UP. IF YOU AREN’T DOING THE OPEN AND WOULD LIKE TO STILL WORKOUT ON FRIDAY NIGHTS YOU CAN USE THE BACK ROOM TO DO THE PROGRAMMED WORKOUT. WOD: 1) Front Squat: 2-2-2-2-2 Warm-up as needed. Rest 90-120 seconds between sets. Each set as heavy as possible. 2) Back Rack Bulgarian Split Squats: 3 x 8/side Rest 90 seconds between sets. Each set as heavy as possible. 3) 8 minute AMRAP: 10 Clean and Jerks 135/95 10 Toes-to-bar Extra Work: 4) Muscle-ups: 10 minutes EMOTM…

* THE OPEN IS JUST 6 SHORT DAYS AWAY. IF YOU HAVEN’T ALREADY SIGNED-UP MAKE SURE YOU DO SO AND JOIN THE CHAMPLAIN VALLEY CROSSFIT TEAM. AS WE HAVE DONE FOR THE PAST 2 YEARS ATHLETES PARTICIPATING THE OPEN WILL BE DOING SO FRIDAY NIGHTS. WE WILL RUN FROM ROUGHLY 4-7 PM. HEATS WILL BE A FIRST COME, FIRST SERVE BASIS WITH A SIGN-UP. IF YOU AREN’T DOING THE OPEN AND WOULD LIKE TO STILL WORKOUT ON FRIDAY NIGHTS YOU CAN USE THE BACK ROOM TO DO THE PROGRAMMED WORKOUT. WOD: 1a) 8 minute AMRAP: 5 Muscle-ups 20 Hang Power Cleans 115/75 40 Double-unders Rest 3 minutes 1b) 8 minute AMRAP: 5 Deadlifts 275/1185 20 Wall Balls 20/14 40 Double-unders Rest 3 minutes 1c) 4 minute AMRAP: Max Burpee-to-target Substitution for Muscle-ups is 2x in Push-ups, sub for Double-unders is 60 Single-unders. Extra Work: 2) Butterfly Pull-ups:…

* THE OPEN IS JUST 7 SHORT DAYS AWAY. IF YOU HAVEN’T ALREADY SIGNED-UP MAKE SURE YOU DO SO AND JOIN THE CHAMPLAIN VALLEY CROSSFIT TEAM. AS WE HAVE DONE FOR THE PAST 2 YEARS ATHLETES PARTICIPATING THE OPEN WILL BE DOING SO FRIDAY NIGHTS. WE WILL RUN FROM ROUGHLY 4-7 PM. HEATS WILL BE A FIRST COME, FIRST SERVE BASIS WITH A SIGN-UP. IF YOU AREN’T DOING THE OPEN AND WOULD LIKE TO STILL WORKOUT ON FRIDAY NIGHTS YOU CAN USE THE BACK ROOM TO DO THE PROGRAMMED WORKOUT. WOD: 1) Snatch + Hang Snatch + Snatch Balance: 5 sets Warm-up as needed. Build to a heavy/max set. Your other 4 working sets should be within 80% of your heaviest. Rest 90-120 seconds between sets. 2) Clean + Hang Clean + Front Squat + Jerk: 5  sets Warm-up as needed. Build to a…

* THE OPEN IS JUST 9 SHORT DAYS AWAY. IF YOU HAVEN’T ALREADY SIGNED-UP MAKE SURE YOU DO SO AND JOIN THE CHAMPLAIN VALLEY CROSSFIT TEAM. AS WE HAVE DONE FOR THE PAST 2 YEARS ATHLETES PARTICIPATING THE OPEN WILL BE DOING SO FRIDAY NIGHTS. WE WILL RUN FROM ROUGHLY 4-7 PM. HEATS WILL BE A FIRST COME, FIRST SERVE BASIS WITH A SIGN-UP. IF YOU AREN’T DOING THE OPEN AND WOULD LIKE TO STILL WORKOUT ON FRIDAY NIGHTS YOU CAN USE THE BACK ROOM TO DO THE PROGRAMMED WORKOUT. WOD: 1) 20 minutes EMOTM: Odd, Open Prep, Even, Movement of Choice Open Prep movement should be one of the following, Wall Balls, Box Jumps, Burpees, Chest-to-bar Pull-ups, Toes-to-bar, Deadlift, Shoulder-to-Overhead, Double-unders. Movement of Choice can be anything you’d like to work on, it should just be a weakness. 2) 10 minutes EMOTM: 8 Dumbbell…