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WOD: 10, 9, 8…3, 2, 1 AQAP:Deadlifts 225/155and 1 round of…8 Wall Balls 20/1412 Box Jumps 24/2016 Abmat Sit-ups100m Run In this workout the Deadlifts start at 10 and descend to 1. Every round you complete 1 Round of the Wall Balls, Box Jumps, etc. You should be using a load on the Deadlifts that can be unbroken throughout the workout.For results post time along with any scaling used.Post results/thoughts to commentsLungs were on the menu today, with relatively small sets, and low weights the name of the game was to keep moving. Nice work on everything today guys, it was awesome to see you all keep pushing the pace. Our 9:15 class was Parents and Kids so it was awesome to see some partner action, hope we tired the kids out enough. Get out, enjoy the sunshine and have an awesome weekend….

WOD: Snatch: 15 minutes You have 15 minutes to build up to a heavy Snatch for today. Heavy could be a PR, could match your PR, or could be below your PR. Not every day is a PR day. Keep this to no more than 15 minutes. Can be any type of lift, Squat Snatch, Power Snatch, Split Snatch, or Muscle Snatch.AQAP:60 Kettlebell Swings 53/3550 Ball Slams 40/3040 Pull-ups30 Alternating Pistol Squats20 Kettlebell Jerks 70/5310 Muscle-ups100ft One Arm Kettlebell Overhead Walking Lunges 70/53 Look to do the first set of swings unbroken. Pistols must be alternating for 15/side. Yes, the Kettlebell Jerks are 2 Kettlebells at the same time. For the walking lunges switch hands at 50 feet.For results post heaviest Snatch, and time to complete Met-con along with any scaling.Post results/thoughts to comments PR’s all over the place today guys. Just like last…

WOD: For Max Reps:5 minute AMRAP:Handstand Push-ups 2 minute Rest 5 minute AMRAP:500m RowMax Double-unders 2 minute Rest 5 minute AMRAP:Max Clean Complex 155/105 2 minute Rest 5 minute AMRAP:Max Burpees For the rowing portion, your score is total double-unders minus the time in seconds it takes you to Row 500m. For many of you this may be a negative number if you’re not proficient in Double-unders. 1 Clean Complex consists of 1 Deadlift, 1 Power Clean, 1 Hang Power Clean, and 1 Shoulder-to-Overhead. 1 Complex equals 1 Rep. If at any point during the complex you fail or drop the bar you must start over from scratch. The Deadlift to Power Clean must be touch and go. Score for the workout is total reps.Post results/thoughts to comments Something a little different for all of you today, but something that you all did…

So today marks the departure of one of Champlain Valley CrossFit’s first members and coaches. Chris Smith has been an enormous asset to our community both as an athlete and coach, and we are sad to see him go as his duty with the United States Coast Guard is moving him to Florida. We wish him, Sam, Curtis, and Thomas the best of luck in Florida and hope they are able to make it back up to visit in the future. If anyone would like contact information for Chris please don’t hesitate to ask. – Jade

WOD: Pause Back Squats: 8×2 Warm-up accordingly and then use 75% of your 1RM for all 8 sets. Rest no more than 60 seconds between sets. For these you will descend to the bottom of the squat, hold for 5 seconds, then bounce off your calves and drive back up to the top.12 minute AMRAP:10 Toes-to-bar100m Sprint10 Box Jumps 24/18100m Sprint For results post weight used for Back Squats, and rounds plus reps for the Met-con along with any scaling used.Post results/thoughts to comments Nice work on the Back Squats today guys. We haven’t done these in a few weeks, but you all picked back up where you left off on them. That was a burner of a met-con, move, move, move, way to keep pushing the pace. Hope to see lots of you in tomorrow for something a little different. Cheers. Brendan driving…