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WOD: 1) “Small”- 3 rounds AQAP:1000m Row50 Burpees50 Box Jumps 24/20800m Run Competitors: 2) Kipping Handstand Push-ups: 10 minutes Every-minute-on-the-minute Pick a rep range the you can sustain for all 10 minutes. If you can’t do a Handstand Push-up, kipping or strict, scale to an assisted one or stink bugs. For results post time to complete workout along with any scaling used. Competitors post reps for Handstand Push-ups. Post results/thoughts to comments – Jade

Wow, it seems like just yesterday I was piling Dumbbells into the back of my Jeep to drive up to Dorest Park to train with people. Today marks 2 years of Champlain Valley CrossFit officially being open and I can’t begin to describe how amazed I am with everything that has happened. The gym has far exceeded my expectations in such a short period of time, and I can’t thank you all enough. Each and every person that comes to Champlain Valley CrossFit helps make this such an amazing place to not only train but to just be a part of. The group of people that train here are absolutely amazing and I don’t think I could be any more fortunate to be surrounded by such wonderful individuals. Through Champlain Valley CrossFit I’ve seen people rise and fall on a daily basis conquering…

WOD: 1) 5 minute AMRAP:4 Power Cleans 165/1108 Hand Release Push-ups12 Kettlebell Swings 70/5316 Double-unders Rest Exactly 2 minutes 2) 5 minute AMRAP: 8 Power Cleans 165/110 12 Hand Release Push-ups 16 Kettlebell Swings 70/53 20 Double-unders Rest Exactly 2 minutes 3) 5 minute AMRAP: 12 Power Cleans 165/110 16 Hand Release Push-ups 20 Kettlebell Swings 70/53 24 Double-unders Rest Exactly 2 minutes 4) 5 minute AMRAP: 16 Power Cleans 165/110 20 Hand Release Push-ups 24 Kettlebell Swings 70/53 28 Double-unders Competitors: 5) Toes-to-bar: 3 sets of Max Reps 3 sets of Max Reps with 2 minutes rest in between each set. Max out only until you break your kip. Once you can no longer kip your set is over. If you have to stop to re-grip, but can continue kipping that is fine. If you can’t kip Toes-to-Bar than do them however you can. For results…

WOD: 1) Hatch Cycle – Week 6 – Day 2:Back Squat: 1×4 @ 75%, 3×4 @ 80% Front Squat: 1×5 @ 60%, 1×5 @ 65%, 2×5 @ 70% Warm-up as needed, then once starting your sets rest no more than 90 seconds between sets, including the transition between Back Squat and Front Squat. A good example here you can really see the utilization of the bounce out of the hole, being fast in the bottom 2) 3 rounds – 4 minutes each: 5 Hang Squat Cleans 155/105 5 Front Squats 155/105 400m Run For this workout your score is your rest earned on each interval. Keep track of each individual interval, your score will be total rest. Competitors: 3) Strict Pull-ups: 4 sets of 8 reps Rest 2 minutes between sets. If you can do 8 for all 4 sets weight as deemed fit….

WOD: 1) High Box Jumps: 5 Box Jumps Every-minute-on-the-minute for 12 minutes Warm-up appropriately and find a high box to jump. This should be something you have to step down on. The 5 jumps should take no more than 30 seconds. You must do the jumps from a stand still, no stepping into the jump. A nice high one 2) 10, 9, 8…3, 2, 1 – AQAP: Shoulder-to-Overhead 115/75 Ball Slams 40/30 Toes-to-bar For results post height of box used, and time to complete Met-con along with any scaling used. Post results/thoughts to comments – Jade