Category: Uncategorized

WOD: Alternating Barbell Lunges: 8-8-8-8- (per side) 3 rounds AQAP:60 Double-unders30 Pull-ups15 Power Cleans 135/95 Post results/thoughts to comments While the gym was a bit slow today a bunch of you stepped up, gritted through it, and did double-unders in the workout. You guys all did awesome on the lunges as well, don’t curse me too much tomorrow morning when you wake up. Hope we see a bunch of you tomorrow morning, if we don’t, enjoy the beautiful week. A quick heads up. Champlain Valley CrossFit will be opening its doors on Sundays starting this weekend. We will be open from 11 AM – 1 PM. There will be no scheduled classes. This will be an open gym. Come in, work on something you are weak at, make up a WOD you missed, etc. With that in mind we will be open until 1…

WOD: Power Snatch: Perform 1 Power Snatch every 30 seconds for 10 minutes (must be a power snatch, now press out/muscle-snatch) 5 rounds – 3 minutes work – 2 minutes rest – Max Reps:200m Run w/Slam Ball 40/30Max Rep Push-ups Post results/thoughts to comments You guys are all doing awesome on your olympic work and making great progress on the snatch. Good work. Sorry for my programming, it was maybe a little off today, but I hope you all still enjoyed the workout. Hopefully that run was about as awkward as could be. Hope to see lots of you tomorrow. Cheers. Callie leading the pack on one of the slam ball runs Turi getting intense on his snatch…he’s been working hard and has lost 30lbs pounds in 2 months Del working through the snatches – Jade

WOD: Work Your Weakness Strength: 20 minutes (Pick 2 movements. These movements must be strength based. Pick a rep range between 1-5 and a weight, if applicable, to match the rep range. Perform the 1st movement for the given rep range every-minute-on-the-minute for 10 minutes and then move to the 2nd movement, performing the given rep range every-minute-on-the-minute for 10 minutes.) Work Your Weakness Met-con:  12 minute AMRAP (This must be a couplet. So pick 2 movements, pick the weights where applicable, and reps ranges for both the movements. Perform an AMRAP for 12 minutes with the given movements, weights, and reps you have chosen.) Post results/thoughts to comments It was great to see everyone work hard today and really hit the movements they don’t like or they know they are poor at. Movements ranged from pull-ups and handstand push-ups, to tire flips and farmers…

WOD: Jump Rope: 10 minutes L-sit: Accumulate 3 minutes Open 11.6 – 7 minute AMRAP:3 Thrusters 100/653 Chest-to-bar Pull-ups6 Thrusters 100/656 Chest-to-bar Pull-ups9 Thrusters 100/659 Chest-to-bar Pull-upsand continue adding 3 reps to each round until the time is up. Score is total reps. Post results/thoughts to comments. Great work today everybody. A bunch of you are continuing to make improvements on your double-unders, and I think a lot of you surprised yourselves by actually getting into an L-sit, even if for only a few seconds. Great job on the met-con, it’s nice to have those extra pull-up bars now. Cheers. The 5:45 AM crew rocking out Gregg working through his thrusters The new pull-up rig getting some use – Jade

WOD: Push Jerk: 5-5-5-5-5 12 minute AMRAP:12 Kettlebell Swings 70/5312 Slam Ball Slams 40/30 Post results/thoughts to comments Great job today guys. A bunch of you are really starting to get the hang of the jerk. Everyone worked hard on what was a wicked lung burner of a workout. You guys all did awesome. Sorry for the continued lack of pictures, we should have a new lens this week. Keep it up. See you all tomorrow. Cheers. – Jade