Category: Uncategorized

WOD: Overhead Squat: 1-1-1-1-1-1-1 All 7 sets should be relatively heavy, and use this as an opportunity to establish a 1RM Overhead Squat. Rest no more than 2 minutes between sets.“Rahoi”- 12 minute AMRAP:12 Box Jumps 24/206 Thrusters 95/656 Bar Facing Burpees For results post max weight attained on overhead squats, and rounds plus reps on “Rahoi” along with any scaling used.Post results/thoughts to comments Big heavy weights overhead today guys. We haven’t done heavy overhead squat singles in a while and tons of you hit PR’s, way to go, and you can see how much more comfortable your getting with that overhead position from all the Snatching. Another Hero today that you guys all threw down on and pushed your hardest. 2 more days and 2 more Heroes left. See you tomorrow. Cheers. Therin with a nice overhead squat Greg coming up for…

Although many may see her as a Coach, Laura was and is a member of Champlain Valley CrossFit, as well as a coach, competitor, ambassador and member of this amazing community. Dear Champlain Valley CrossFit,After over a year of membership at Champlain Valley CrossFit, it is time for me to FINALLY express my gratitude to our community publicaly. Many of you were part of an exhilarating weekend at the North East Regional competition. The energy that we shared as a group was overwhelming. However, it wasn’t until the other morning when I walked back into our gym after a very fulfilling weekend to witness over forty Champlain Valley CrossFitters fully engrossed in the blood, sweat and tears of our traditional Memorial Day Murph, did the emotions from the weekend finally hit me. At that moment and with tears welling in my eyes, I…

WOD: Press Complex: 1-1-1-1-1 One complex consists of 1 Strict Press, 2 Push Press, and 3 Push Jerks. The goal is to work at or as close as possible to your 1RM Strict Press. Rest no more than 90 seconds between your sets. Make sure you are doing Push Press when it calls for Push Press and not Jerking the bar.“Randy”- AQAP:75 Power Snatch 75/53 For results post heaviest weight used for Press Complex, and time for met-con along with weight used.Post results/thoughts to comments Long on Monday, medium yesterday, and a short little burner today. Nice job on “Randy” guys, you all hit GO and pushed hard moving to get the Snatches done real quick. Press complex went well to. Remember with that strict press, don’t waste time coming out of the rack. Unrack the bar, get tight and put that thing overhead….

WOD: Back Squat:8 @ 65% of 1RM8 @ 75% of 1RM5 @ 80% of 1RM5 @ 85% of 1RM3 @ 90% of 1RM These should be high bar Back Squats. Rest no more than 2 minutes between sets. Warm-up accordingly, 2 sets, 5 sets, whatever you need to get moving.“DT”- 5 rounds AQAP:12 Deadlifts 155/1059 Hang Power Cleans 155/1056 Push Jerks 155/105 Work on being efficient with this workout, not only being efficient with your movements, but efficient with how much “extra” work you do. If you aren’t doing this Rx’d find a weight that you feel you can do the first and second round unbroken on each movement and then have to break it up from there on out.For results post weight at each Back Squat, and time for met-con along with weight used.Post results/thoughts to comments Awesome work today everybody, you all tore up the…

WOD: “Murph”- AQAP:1 mile Run100 Pull-ups200 Push-ups300 Push-ups1 mile Run If you’ve got a a weight vest wear it. You may partition the bodyweight movements in any way you like, i.e. 5, 10, 15 or 3, 6, 9 or any other combination you like.For results post time and any scaling used.Post results/thoughts to comments Today we hit “Murph” to honor all the men and women that serve our country in observance of Memorial Day. From here on out, Memorial Day will turn into Hero week. You can expect to see a Hero WOD everyday this workout. It will be programmed properly and you will not be seeing a 30 minute met-con everyday. Try and hit all 6 if you’re feeling up to it. Hope to see lots of you in tomorrow. Mile #1 Del was at Regionals yesterday, why not a little weight…