Category: Uncategorized

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…

WOD: 1 & 1/4 Front Squats:2 @ 45% of 1RM2 @ 55% of 1RM2 @ 65% of 1RM5 x 2 @ 75% of 1RM Rest 90 seconds between sets 3 rounds AQAP:30 Dumbbell Deadlifts 50/3520 Dumbbell Hang Power Cleans 50/3510/side Dumbbell Renegade Rows 50/35 For results post load used for 5 sets of 2 of Front Squats, and time for met-con.Post results/thoughts to comments Throwing something new into the mix today guys. Those 1 & 1/4 Front Squats will help you all develop some solid power out of the hole as well as teach you to keep that chest and elbows tall. Hadn’t broken the dumbbells out in a while, so you guys got to toss them around today. Way to push hard today everybody. Keep it up. Cheers. Zach with a nice position in the bottom of the Front Squat Tim working through the Renegade…