Category: Sport

WOD: 7 sets of:1 Snatch Balance2 Overhead Squats The goal is to build up to 100% of your Squat Snatch weight. If you have mobility issues with the overhead squat, forgo the Snatch Balance and just work on the Overhead squat in a 7×3 manner. Rest 90 seconds between sets.10 minute AMRAP:1 HSPU2 Burpee Toes-to-bar2 HSPU4 Burpee Toes-to-bar3 HSPU6 Burpee Toes-to-bar4 HSPU8 Burpees Toes-to-barand so on until 10 minutes is up For results post max load achieved for strength work, and total reps for the met-conPost results/thoughts to comments Great work today everybody. Snatch Balance is a tricky movement, one that requires mobility, coordination, technique, and very much balance. If you’ve got the mobility for it, it will help a ton with your comfort level on the squat snatch. A new movement today for everybody, not sure we have ever actually pieced these…

WOD: 5 sets:A) 4 Clean Pulls @ 100-110% of 1RM CleanB) 4 High Box Jumps Compete A and then immediately complete B. After completing both rest 90 seconds. Box Jumps should be HIGH! Nothing you can string together, something you have to reset on each rep just as if it were a heavy clean or snatch. Make sure the clean pulls are not TOO HEAVY. There should still be some explosion at the top of the movement, it shouldn’t be a deadlift with a shrug. “Fran”- 21-15-9 – AQAP:Thrusters 95/65Pull-ups For results post heaviest Clean Pull and Highest Box Jump. Post time and scaling if applicable for “Fran.”Post results/thoughts to comments I think everyone’s head was spinning a little bit today with the high box jumps. Wow, what a nerve racking movement, but all about committing if you want to succeed. Not a…

So some of you already know this, while others do not. I just want to say a big Congratulations to our wonderful Coach and my girlfriend Dani. As of today, April 23rd, she will now be working full-time at Champlain Valley CrossFit. She has been incredibly helpful over the last year and half helping at the gym and I can’t thank her enough for being such an amazing girlfriend, coach, athlete, and member of our amazing community. Congratulations Dani, we are all so excited to have you on board full-time. Crushing it at the Garage Games Finals at CrossFit Southie – Jade

This Friday, April 27th, we will be having a bring a friend, or two or three, class at 5:45 PM. Bring anyone you want in. Afterwards we are going to have a potluck as well. Paleo food is most welcomed, but bring anything you like, and BYOB is completely acceptable. We had 50+ people last month, hope to see lots of you in this Friday for a good get together. Cheers. Bring this stuff…just not in this format – Jade

WOD: 5 minute AMRAP:2 Squat Snatches @ 135/95 every 30 seconds For every Snatch missed a 10 burpee penalty is incurred immediately at the end of the workout Immediately at 5 minutes begin AQAP:10 Front Squats 135/952 Deadlifts 135/9510 Push-ups 9 Front Squats 135/95 4 Deadlifts 135/95 10 Push-ups 8 Front Squats 135/95 6 Deadlifts 135/95 10 Push-ups 7 Front Squats 135/95 8 Deadlifts 135/95 10 Push-ups 6 Front Squats 135/95 10 Deadlifts 135/95 10 Push-ups 5 Front Squats 135/95 12 Deadlifts 135/95 10 Push-ups 4 Front Squats 135/95 14 Deadlifts 135/95 10 Push-ups 3 Front Squats 135/95 16 Deadlifts 135/95 10 Push-ups 2 Front Squats 135/95 18 Deadlifts 135/95 10 Push-ups 1 Front Squats 135/95 2 Deadlifts 135/95 20 Push-ups For results post total time to complete workout including 5 minute AMRAP, and number of Snatches missed if any were missed. Post…